The real skill in weightlifting is not to pull the bar high, but to be able to change direction quickly as the bar is moving up through momentum.
- snatch complex [snatch DL to b.kn. + halting snatch DL + b.kn. hang snatch + OHS] x1 x5
- snatch pull (pause b.kn. every 1st 2 reps) @80% x3 x3, @90% x3 x2
- back squat @85% x3 x4
- 3x handstand for max hold [freestanding or against the wall]
END OF THE YEAR PARTY / SUPERLATIVES!
On December 7 we will be having our end of the year extravaganza (for Crossfit Charlottesville & C’ville Strength), so put it on your calendars! Once we have the time and location set, we’ll announce it.