Snatch skill work – perform power snatches from the high-hang, mid-thigh, and then ground with a light weight, approximately 20 reps; then: 8 Rounds for time of: 5 Power snatch (95/65) 200m Row
Archive for the ‘Snatch’ Category
Monday 081610 – Power Snatch
Sunday, August 15th, 2010Monday 080810 – Snatch
Sunday, August 8th, 2010Hang Snatch 2-2-2-2-2, then: For time: 400 M Run 21-15-9 Reps of: Kbell Swing (53/36) KTE 400 M Run Post loads and times to comments. CrossFit Total is Tuesday, there will be make-ups available Saturday & Sunday, please try to make it in one of these days for the Total! Spotting by Tyler Quinn [...]
Monday 072610 – Diane
Sunday, July 25th, 2010PALEO CHALLENGERS – Please log your daily eating, this is important so if you’re not having the desired results we can suggest tweaks based on what you’ve been eating. If you don’t update regularly you’ll forget and miss items. Click here for the link to the food logs. REMINDER – Make-up kick-off for the Paleo [...]
Friday 071610 – Snatch
Thursday, July 15th, 2010Saturdays focus session at 10am will be on the kettlebell snatch and clean, come learn how to swing those bells! Hang power snatch 2-2-2-2-2, then: 2 Rounds for time of: 10 CTB Pullups 10 Squat clean thrusters (135/95) Check out Dr. Kurt Harris’ 12 step approach to adopting a paleolithic diet.
Monday 062810 – Snatch
Sunday, June 27th, 2010Snatch 1-1-1-1-1, then: 5 Rounds for load and time of: 5 Deadlift 5 Ring handstand pushups Compare metcon to crossfit.com WOD from Saturday 062610. Deadlift should be at 90% of your 5 rep max. If you’re new to the deadlift (been doing CrossFit with us for less than 3 months) do 8 reps each [...]
Wednesday 060210 – Snatches & Running
Tuesday, June 1st, 2010Snatch 1-1-1-1-1, then: Run one mile, rest five minutes, Run one mile Post weights lifted and mile times to comments.
Monday 050310 – Snatch
Sunday, May 2nd, 2010Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes): Mon/Wed/Fri @ 6pm, starts May 10 - 3 SPOTS LEFT Mon/Wed/Fri @ 9am, starts May 17 – 4 SPOTS LEFT Mon/Wed/Fri @ 6pm, starts May 24 – 4 SPOTS LEFT Click here for details. Snatch 1-1-1-1-1, then: 21-15-9 reps for time of: 95 pound barbell [...]
Tuesday 032310 – Snatch
Monday, March 22nd, 2010Fight (and fun) on Friday! – Please join us this Friday at 5:30pm to celebrate the return of Spring and nice-ish weather for a Friday afternoon WOD (Fight Gone Bad) followed by drinks on the CFSP “Patio” afterwards! We’ll provide the equipment, coaching, and beers post-workout, you provide your typical 100% effort followed by clever [...]
Friday 022610 – Karen
Thursday, February 25th, 2010Weekend Schedule Changes – We’re hosting a community WOD with a few other local affiliates at 10:30am on Saturday the 27th. Please plan on attending that workout if possible, it’ll be a fun “team” workout and a chance to meet and train with other CrossFitters from the area. There will be no 11am class and [...]
Tuesday 011210 – Snatch Balance
Monday, January 11th, 2010Snatch balance 3×3, then: 1 minute of work followed by 30 seconds of rest for 5 rounds of: KB Snatch Box Jump KB Clean-to-press *Compare to 110409* This video from the original CrossFit gym shows is a good demonstration of the snatch balance and points out the form issues he’s having that are common [...]