This morning’s 630AM class was heavy on skills and drills with a sneaky beastly WOD thrown in for good measure.
After a quick warmup with pvc dislocates & overhead squats we picked up the big bars and worked through all the Crossfit London snatch drills with some front squats as well.
Then worked up to heavy squat snatches which saw some cracking lifts. Adam nailed 50kg a few times with very nice form. Vivek snatched & caught 40kg beautifully in a full squat, then just couldn’t stand up with it. Next time!
Quick run through of ring rows with the standard being fully locked out arms then rings all the way to chest – like a reverse push up.
Then we focused on split jerks drilling the movement. We paid particular attention to footwork – depth of split, toes in, squat width and landing over the same spot you took off from, and don’t forget to stand up at the end.
The WOD today was a challenging 5 rounds for time, with a 15 minute cutoff.
10 Front Squats
10 Ring rows
10 split jerks – alternating feet
Adam & Vivek powered through the WOD both showing very impressive form with alternating split jerks, getting much better as WOD went on. Adam’s front squats are textbook.
All in all a great session. Good job!