Friday 160514

Hang Snatch 5-5-5-5-5

Then, complete as many rounds as possible in 15:00 of:
10 Bench press (185#/115#)
12 Chest to bar pull-ups

Post load and rounds to comments or BTWB 



TO come up onto the toes or NOT come up on the toes? That is the question.

The answer is YES and NO.  I bring this up because many questions came up while doing clean pulls, whether or not we should be coming up onto our toes.  When we watch olympic lifters, right before they pull themselves under the bar, they come to triple extension.  Triple extension is when your hips, knees, and ankles (aka plantar flexion) are at full extension.  What this may look like is the lifter is coming to their toes, but this is not the case at all.  The lifters’ hips are opening so violently and their shrug is so strong that this triple extension is a byproduct of shear power.

How can you differentiate between hitting this extension vs. coming onto your toes?  Ask yourself some questions.  Do you constantly hop forward on your olympic lifts?  Are you consistently chasing the bar during your lifts?  This is more than likely because you are purposely coming to your toes, consciously adding it into your lift.  TRY THIS:  Stand straight up with your hips and knees locked out.  Now, jump with only your toes.  What probably just happened is you hopped up and back about 2 inches.  THIS is what our triple extension should look and feel like.  The following video by BarbellShrugged is a great explanation of how to differentiate and feel the difference between the two:

If you have some questions, post to comments below and we will answer them for you.

Colorado Rockies vs LA Dodgers
June 7th @ 2:10pm
We must pre-purchase tickets to get our group pricing of $15 per ticket using the following link and code:

Promo Code: CROSSFIT2014

Let us know below if you are coming to the game so we can plan this party!!




  1. Charles :

    So is the goal rooftop tickets of section 318 which seems to come up if i try and purchase tickets via that link? Regardless, ill be in for this.

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