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hang power snatch

WED 01.30.19

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Heidi with Coach Emmie


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [11min cap] 50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#

And coming tomorrow...

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

MON 01.14.19

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CFM ladies after 31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
13min to work to a heavy complex
2 Hang Power Snatch + 2 Overhead Squat + 1 Snatch
[Athletes CAN reset for final snatch]
B. AMRAP 9
10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
8 Toes to Bar

Post load for complex and rounds + reps for the AMRAP. Ex: 165#, 10+10 Rx.

Coach’s Notes
Scale T2B to level you can do 10 reps unbroken. A good workout strategy might be sets of 4-4 from the beginning with a short rest. Scale down your level as the KB swings will task your grip.
Toes To Bar (T2B)
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Hanging Knee Raise (HKR)
Situps w/ MB (6-20#)
Straight Leg Raise (SLR)


And coming tomorrow...

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

THURS 12.20.18

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Legacy Club Twinsies!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx


And coming tomorrow...

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

THURS 10.04.18

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Kip it going guys, were only a day away from the weekend!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Strict Press
5-5-5-5-5

B. 2 Rounds [10 min cap]
22 Toes to Bar
22 Hang Power Snatch (115/80)

Post heaviest load for strict press and time to complete WOD. Ex: 195#, 6:14 Rx


And coming tomorrow...

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

WED 05.02.18

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Coach Mike on 18.5


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3

B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups

Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.

And coming tomorrow...

A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

THUR 04.26.18

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Rob


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set

B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5

9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)

Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx


And coming tomorrow...

EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row

Post few reps completed for each movement. Ex: 6,12,18 Rx.

TUES 12.26.17

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Earn your fitness
#doordonot


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Anthony

Workout of the Day (WOD)

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [16 Minute Time Cap]:
50 Air Squats
7 Bar muscle-ups*
10 Hang power snatch (m = 65/95/135, w = 45/65/95)

*Scale BMU to chest to bar, pull ups, barbell assisted pull ups 1:1, or ring row 10 reps/rd

Score total time to complete WOD. Ex: 12:21 L3.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.