Thursday, April 14, 2016

The new semester of PCF University begins this week! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

Happy belated to Sam Lim. This man is one of the hardest workers around!

Prehab

Ankle mobility
15 Hip extensions on GHD
Keg Drill (see video https://www.youtube.com/watch?v=9elWw_5i23c)

Warmup

2min mobility-Shoulders/Hips/Ankles

Grab a Barbell
In snatch grip
5 deadlifts
5 bent over rows
5 snatch high pulls (extensions)
5 muscle snatches
5 OHS
5 Snatch balance
5 Squat Snatches

Repeat in a clean grip
Replace “snatch balance” with tall cleans (see videohttps://www.youtube.com/watch?v=O17TczI67eU&nohtml5=False)

Strength

Muscle Snatch 5X2, 3X1
Snatch
EMOMx9: 2 Squat Snatches at 75% of your 1RM

Clean
EMOMx9: 2 Squat Cleans at 75% of your 1RM Squat Clean

Notes: If you cannot snatch with a good overhead position work on mobility with a light weight.

Conditioning