Friday, 15 March 2013


1) Take 15-20 minutes to work up to 5 Hi-Hang Snatches @ no more than 75-80%. DO NOT go above 80% or do more than 5 heavy reps.

2) 5-10 non-rebounding Box Jumps @ 36/30″. Move slowly and step down. Concentrate on landing as high as possible (torso).

3) 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.

Complete as many rounds and reps as possible in 10 minutes:
115/75# Shoulder to overhead, 5 reps
115/75# Deadlift, 10 reps
15 Box jumps, 24/20"

1 comment:

  1. So I took another look at Annie Thorisdottir's performance in the 13.2 WOD against Lindsey Valenzuela. I downloaded the HD version of the video and played back a few dozen of the dead lifts that looked really questionable on the video. However, I have to say she gets *every* *single* *one*. I was kind of amazed when I watched the video in slow-mo and hit pause at the right time. In motion it looked like she didn't hit the standard most of the time, but when paused, you see the proof, shoulders just barely back behind the vertical plane of the barbell.... and not a hair more.

    I think what trips people up with this video is that Annie is *NOT* doing what most people do: hyper extending the hips at the top of the dead lift. She has this movement down to the centimeter, her front delts barely break the plane and she snaps back down like a cobra strike.

    I noticed the same thing on the box jumps. Her hips and knees are straight, but they are a relaxed/soft straight not hyper-extended as most of us mere mortals do. I also saw people complaining on the HQ board about the lock-outs on her push press (jerk), but I think the video was shot at a really bad angle to get a good look at that so I won't give any opinion there.