M.E Squat Cleans, Thursday, Sept 10th

Week’s Warmup:
DJM 2 rounds
7 target squats (see description below)
10 ring dips
3 Skin the Cats (sub with 10 bar KTE if can’t yet get inverted)
Warmup movements for WOD

target squats: place medicine ball or box behind you. Execute squat to object with emphasis on reaching back with hips (weight on heels). When you reach the object, sit on it for a second or two, taking the weight off your feet. When you stand back up, initiate using your HAMSTRINGS and GLUTES (posterior chain). REMAIN ON YOUR HEELS and strive to keep KNEES BEHIND TOES the entire time you stand up. I’ll write more about this in our first Newsletter.

Thursday’s WOD:
Squat Cleans
5-3-2-1-1

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DON’T FORGET TO SIGNUP FOR FGB IV!!! REGISTER UNDER THE CROSSFIT HAMPTON ROADS TEAM. FGB IV IS SEPT 26th!!!
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THIS SUNDAY IS THE OLYMPIC LIFTING SEMINAR WITH COACH WILKES AND HIS TEAM OF ATHLETES/COACHES. THIS IS TOP-NOTCH, PROFESSIONAL INSTRUCTION THAT WILL TAKE YOUR GAME TO THE NEXT LEVEL. WE HAVE A GREAT GROUP SIGNED UP. THERE ARE ONLY 5 MORE SPOTS OPEN!!!! Click HERE for more info and to signup!

LIVE STRONG!!!

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