Workout of the Day

Narrows Crossfit is officially starting its own Barbell Club to work on perfecting the Snatch and Clean & Jerk. Classes will be held Thursdays 3-4:30 PM, and Saturdays 07:30-9:00 AM.

We look forward to working with athletes of all levels. Our initial programming is provided by USA Weightlifting, and is aimed at solidifying basic movements of the squat, press, and pull. The first cycle lasts for 12 weeks, and it would be ideal if members could come as consistently as possible. Additional goals of these classes are to identify and correct current faults, and improve existing techniques through feedback not only from coaches, but from fellow athletes as well. 

STRENGTH:

EMOM x 10:
Halting Power Snatch
* Feet cannot move during catch.  There will be a 2 second pause below the knee and a 1 second pause at catch.  These will be climbing, if feet leave the ground repeat the set.  This is working on position for our pulls and catch, if caught correctly we should be stable enough to hold after we catch the bar.  By not moving our feet we are working on being fast while being controlled and not "floating".   Enjoy. 

CONDITIONING:

"Tiger Blood"
3 Rounds For Time:
400m Run
10 Clean & Jerks (135/95)