Overhead Squat
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
3 x 2 @ 90%
3 Rounds For Max Reps:
1st Minute-
5 Clean buy-in followed by max reps Split Jerk 155/105
2nd Minute-
Max reps burpee
Score total jerks and total burpees.
Here are some of our beginners working on their cleans yesterday. For a group of beginner weightlifters, they are looking pretty damn good. Hips are opening followed by pulling themselves back under the bar. Foot work is pretty good. Knees are out and elbows are up for the most part. I was proud of these guys yesterday, learning to O-lift is no joke and takes careful coaching, drilling and persistence.
If you want to learn CrossFit, my advice is to seek out the most masterful coaches you can find, that's what I would do. If you go searching for a bargain, well… let's just say it's similar to shopping for a cheap tattoo. You can put that in your pipe works and smoke it!
