Tag

Snatch
Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Snatch (20 MIn to Establish a 1RM) Progression Example: x5 w/Bar x5 @95 x5 @135 x3 @ 155 x3 @ 165 x3 @ 185 x1 @195 x1 @ 205 x1 @ 215 x1 @ 220 x1 @ 230 x1 @ 240 x1 @ 245 x1 @ 250   Warm-up Side Shuffle 50m R/L Burpee x10...
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Warm-up (No Measure) 500m Row 100m Skips Toddler Rolls x5 Side Steps x20 Banded Good mornings x10 Ring Pull-ups/rows x5/10 Deadlift (5×5 Build) -One Round Every 2 Min Gary’s Warm-up Example: x5 w/Bar x5 @ 135 x5 @ 185 x3 @ 245 x3 @ 275 x3 @ 300 First Set @ 315 Working Sets: 315/350/375/395/415...
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Warm-up (No Measure) Banded Walk x30 Forward/Backward Pass Throughs x5 OHS “Sally” PVC Skill Work 3 Level Drop Snatch (x3 Half/x3Parallel/x3 Full) High Hang Snatch x3 Hang Snatch x3 Snatch x3 Snatch (10×1 Build) One set every 90 Sec Gary’s Warm-up Example: x5 w/Bar x5 @ 95# x3 @ 135 x1 @ 155 First Set...
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Snatch (5×1 Across) Snatch Grip Deadlift (3×2 Across) use weight that is 10% above weight utilized today Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Snatch (5×3 Across) Metcon (Time) Wallballs x50 Burpee Box jumps x20 Power Snatch x30 95/65 Burpee Box Jumps x20 Time
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Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012 To learn more about Hall click here
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Hang Snatch + Snatch (5×2+2 Across) Metcon (Time) Wallballs 20 Burpees 40 Dubs 60 3 RFT
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3 Position Snatch (4×2/2/2 Across) High Hang + Hang @ Knee + Hang @ Shin Metcon (Time) 25ft Handstand Walk x15 Power Snatch 95/65 25ft Handstand walk Rest 90 sec 3 rounds for time Total time including rest is scored
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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