CFE Blog

Warm-up SG Barbell upright row Strict power snatch H/m/l Tall power snatch h/m/l Pull-under h/m/l power snatch h/m/l 3 POS power snatch Metcon prep: Low single/high single/double attempt Burpee over bar efficiency 3 POS Power Snatch (5×2/5×1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch position. ***Be obsessive on position. Metcon (Time) 150 double unders or 25 cal on bike 35...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable...
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Weightlifting Snatch Clinic Agenda: Introduction: 0-5 min -Overview Warm-Up: 5-20 min -Crossover Symmetry / Ankle Flexion / Junk Yard Dog Skill Drills: 20-50 min (Burgender Warm-up) -Down & Finish (Speed Through Middle) -Down & Finish Elbows high and outside (keep bar close) -Muscle Snatch (Turnover Strength) -Snatch Lands (Footwork) -Snatch Drop (Footwork, OH Strength, Speed) (Skill Transfer Exercise) -Snatch Grip Push Press (OH Strength) -Overhead Squat (Core Strength) -Heaving Snatch...
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Warm-up Pizza boy game Candle stick carry Waiter squat Metcon (Time) 90s of wallballs Immediately into 600ft Goblet carry Rest 2m 5 rounds
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Metcon (No Measure) Power & Speed (Rowing) x10 stroke with as much power as possible. spm below 20. Damper @10 -Immediately into x20 strokes w/ damper @ 1. SPM as fast as possible. 10 rounds Metcon (No Measure) Every 4m for 32m complete 30s relax squat hold 30s braced squat hold 30s seated to touch (back against the wall) x20 Goblet Squats
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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