Welcome new members Sam (owner of Raleigh Running Outfitters/Cary) and Melissa!

Welcome new members Sam (owner of Raleigh Running Outfitters/Cary) and Melissa!

Welcome new members Richie, Thom, Evelyn, Nick, Holly, and John! (We had no power at the box!)

Welcome new members Richie, Thom, Evelyn, Nick, Holly, and John! (We had no power at the box!)

WOD for Friday, June 14

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 am

Rest is under-rated.

As the 10am session last Saturday was particularly crowded due to visitors from CFBC, most of you were unable to establish 1RM for OHS or snatch; thus, the title of today’s post.

Today is all about focusing on form.

Strength
Overhead squat (OHS) OR snatch
Establish 1RM

Most of you (including yours truly) will be focusing on the OHS in the coming weeks. For more seasoned athletes (I’m talking to you Jay, Josh, and Jeff) your focus will be on the technically demanding snatch.

Regardless, we will all be completing the Burgener warmup. I encourage you to watch the first 3 1/2 minutes of this video.

For the OHS, focus on armpits forward and elbowpits toward the ceiling. Descend in control and drive out of the bottom.

For the snatch, focus on full extension as well as quickly dropping under the bar. There are so very many things to focus on that we’ll just begin with just these two.

Conditioning
3 Rounds NOT for Time; rest exactly 2 minutes between rounds
As Many UNBROKEN REPS as Possible
Option A (unassisted):
Ring pull-ups
Ring dips
Ring pushups
Option B (bands allowed but matador not allowed):
Chest to bar pull-ups
Ring dips
Hand release pushups
Option C (bands and matador allowed):
Pull-ups
Dips (ring or matador)
Pushups

Quickly transition from 1 activity to the next (although you may need to do activities in different order). If using assistance, choose less resistance than you typically would. Ensure that you can complete no more than 10 reps with the band(s) you select. You may not mix and match, i.e., you must choose one of the three options and stick to it.