Thursday 010419

Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)

Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps

"We must not cease from exploration. And at the end of all our exploring
will be to arrive where we began and to know the place for the first time."
- TS Elliot

For those who have limited access to coaching of the Olympic Lifts, learning
the Clean & Jerk, and Snatch from photos and written instruction works. A
handful of world champions are self-taught; go for it. Here is some help; this
is good stuff.
http://www.ironmag.com/ct_olympic_lifts_part3_02.html