Friday December 20, 2013

Strength/Skill:  5×3 OHS – work to 3RM

WOD
5 Rounds
10 KB Snatch – alternating hands each swing (53/35)
8 Pullups

Cool Down:
2x
10 GHD Situps
10 Goodmornings (45/35)

Jared Enderton Olympic Seminar (AT MILEHIGHCROSSFIT January 25th, 2014) 

This seminar is dedicated to teaching both the Snatch & Clean and Jerk. It is a combination of lecture, demonstration, and hands on instruction. The Enderton Strength Seminar is for anyone regardless of their current abilities. Learn how to better your crossfit game with this very specific Olympic Weightlifting oriented seminar! 

Timeline of the day 9am-4:30pm:
9-10am: Introduction + Broad Lecture
10am-12pm: Snatch Lecture, Drills, Max Out
12-1pm: Lunch + Jared Maxes out
1-2:30pm: Clean & Jerk, Drills, Max Out
2:30-4pm: Squatting, Flexibility & Programming Lecture
4-4:30pm:  Summary + Q&A 

What you will take away

• Proper setup position
• Dynamics of the 1st, 2nd, and 3rd pulls
• How to have SPEED under the bar
• How to find your optimal receiving position
• How to improve flexibility in your bottom position
• Jerk technique (split and power)
• Optimal Back Squat technique
• How to keep your elbows higher on the clean
• How to program the lifts into your training
• How it will make YOU a better crossfitter
• Great cues to remember
• ESS Certification upon completion
  Registration link:http://jaredenderton.com/mile-high-crossfit-january-25th-register-here/