Monday 11.18.13

Calling all non-perishables!

We're collecting through the end of the month for the local food pantry.

A little weightlifting vocab lesson for your Monday...

"Power" - indicates that you will catch the bar with only a slight bend in the knees. This is usually people's preferred technique as it doesn't require a deep squat.

"Clean" - the lift ends when the bar is received at the shoulders.

"Hang" - the lift begins with the bar hanging at the waist

"Snatch" - the bar is held with a wide grip and the lift ends with the bar overhead. There is no stop at the shoulders at any point during the lift.

"Push Press" - the bar starts at the shoulders with the knees bending then straightening to "bounce" the bar overhead. The legs and arms are locked out at the end of the lift.

"Push Jerk" - the bar starts at the shoulders with the knees bending then straightening to bounce the bar overhead. As the bar moves upward, you pull yourself under the bar to "catch" the bar overhead with a slight bend in the knees.

WOD
3 Rounds: 6 Power Cleans (135/95, then increase each round)

3 Rounds: 6 Hang Snatch (95/65, then increase each round)

3 Rounds: 6 Push Press/Jerk (135/95, then increase each round)

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Cash Out:

10 minutes of "Annie"

50-40-30-20-10

Doubleunders

Sit-ups