IsaGrace?

Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

The Burgener Warm-Up

Check out the free written version here.

REMINDER!

1. Scoop (Down & Up)
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Landing
5. Snatch Drop

All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).

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WOD

"ISABEL"

for time:
30 power snatches, 60/44kg

and/or

"GRACE"

for time:
30 power clean & jerks, 60/44kg

compare both to last Friday the 26NOV2010.

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And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats