“The Exercise”

Posted on February 21, 2007 by Keith

We’ll credit this workout to Coach Dan John. Thursday, February 22.
5×5 “The Exercise”
Hang Power Snatch
Overhead Squat
Warmup with the Burgener warmup. Do the Burgener Warmup with an empty bar. Then find a work weight. Do a power snatch from the hang position, then do an overhead squat. That’s one rep. Do five reps, then rest. Do all five sets with the same weight.
Here are some great pictures of today’s workout.
21Feb07_Deadlift_009.jpg
This is why we move the knees around the bar, not the bar around the knees. OUCH!!!
DL11.jpg
DL12.jpg
DL1.jpg
dammitDL1.jpg
DL2.jpg
DL3.jpg
DL4.jpg
DL5.jpg
DL6.jpg
DL7.jpg
DL8.jpg
DL9.jpg
DL10.jpg
DL13.jpg
MFDL1.jpg
MFDL3.jpg
MFDL2.jpg

  • michelle

    it appears that for me it was mostly about the hair-the other women actually look like they know what they are doing! Kudos!
    Actually KW was an excellent instructor-and made it really fun. Can’t wait to get my shins all bloody!

  • Justin

    Oh sure… No pics of drunk Josh, or my raw shins. I want my money back!!!!!

  • http://www.crossfitnyc.org Keith W.

    Was Josh teaching class drunk again? Or was he making everybody do tabata shots?

  • sarena

    Finally got to do my deadlifs today in a private with Keith. Went from 165# 1x in early January to a new PR of 185# 5x today (and that was aft his 1hr Vinyasa class too). Yeah am way happy and can u guys all imagine–Keith actually said I did good work today (well I wont tell ya all what he said before that though when I was working my cleans).
    Tried 205# but failed. well tomorrows always another day!

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