hang power snatch

The Hero Within. How CrossFit lights a fire in us and extends to all aspect of our life. People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.”…Click here to read more: CrossFit Transference “The CrossFit Journal” by Chris Cavallerano

Ellen touch and go "TnG" for power snatch — Ellen touch and go “TnG” for power snatch

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday…

Teams of 2 to 3: “Team Luke”
400m Run
15 Clean and Jerks (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wallballs (20/14)
400m Run
45 Kettlebell Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunge Steps (155/105)
400m Run

All reps and distances are team totals. One person working at a time.

Score is time to complete WOD. Ex: 34:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.16.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 Rx

And coming tomorrow…

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

THUR 08.14.14 Read More »

Learning is like rowing upstream; not to advance is to drop back - Chinese Proverbs. — Learning is like rowing upstream; not to advance is to drop back – Chinese Proverbs.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars

B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only

Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55 Rx+.

And coming tomorrow…

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

TUES 07.15.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar for 1 cycle:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Backward Lunge Steps (L+R=2)

B. “Escape Velocity”
10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. Otherwise no bonus if 3 failed attempts at unbroken and athlete must accrue a total of 5 Double Unders before going to Snatch.. If able to complete 10 DUs unbroken in a round, continue to 15 next round, and so on. Stay at the same DU if unable to complete unbroken. Example WODDER Rep scheme:
5-10-15-15-20-25-25-25-25-30-… Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 587

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.10.14 Read More »