Simulations (Friday 29 May 2009)

In an actual competition, the athlete will have three attempts at each lift to record the best total possible, starting with the Snatch then on to the Clean and Jerk. The time between each lift varies depending on the number of competitors lifting and the weights they are going for. The minimum time between lift attempts will be 2 minutes.

For today's lifting we are going to work under competition conditions just to see how it feels when you have a finite number of lifts to do your best.

Buy in:

Planche progressions

Burgener/BWLA warm-ups

Strength/Skill

5 minutes snatch warm-up

Snatch lift 1

rest 3 minutes

Snatch lift 2

rest 2 minutes

Snatch lift 3

5 minutes Clean and Jerk Warm-up

C&J Lift 1

rest 3 minutes

C&J lift 2

rest 2 minutes

C&J lift 3

Post lift results to comments

Conditioning

Today's workout is a "Fry-Up" and is taken from the good folks down at CrossFit West Sussex. Miles and the crew down there are starting work on their new box, and we wish them all the success in the world. 

"Fry-Up"

5 Rounds of:

3 burpees

6 swings (25Kg)
9 lunges

Optio: 20 Kg Swings

Legionary: 15 Kg/3 Rounds

Cash Out

2 rounds of

Ladder Agility Drills

Ickey-Shuffle (train tracks)

Lateral 2 in/2 out

2 steps forward 1 step back

Post times/results to comments or your FK.UK log.

Vires et Honestas