A. Front Squat 3-3-3-3-3
B. 7 min AMRAP of:
Muscle-up, 3 reps
DB Snatch, 40/25#, 5 reps each hand
Chest-to-bar Pull-ups, 7 reps
Announcement: We are extremely excited to host Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar on Feb 9-10, 2013. This weightlifter coaches' course consists of 12 hours of instruction over 2 days providing an in-depth explanation on identification of errors common in executing the lifts and the specific prescription of exercises that will alter movement patterns and timing. The seminar includes a review of lift progressions, a variety of lift related and supplementary exercises, and lecture and discussion on Russian versus Bulgarian training methods. This course is intended for new and experienced coaches who want to learn how to identify and correct technical errors. There will be a lot of actual lifting.
Ursula Garza Papandrea is the first and only woman to attain USA Weightlifting’s highest coaching level (Level 5 Weightlifting Coach), an honor held by only 24 people. (She stands alongside Mike Burgener, Glenn Pendlay and Robert Takano). Ursula was an elite international athlete, a 5-time world team member, a two-time senior national champion and a two-time Olympic Festival champion. She was a record holder in both the Snatch (in the master’s division) and the Clean & Jerk. Ursula has 20 years of coaching experience at both the national and international levels. She has been part of the CrossFit Olympic Lifting Certification Staff since 2009. Ursula also instructs the USAW Level 1 Sports Performance courses.
This seminar will be capped at 16 participants to ensure quality. The cost is $350. Register here.