Tag

Snatch
Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Banded Lateral Walk Banded Squat Banded Bear Crawl (wrist) Overhead Squat Prep: BN Press Press to OHS OHS Metcon Prep: DB Snatch efficiency Talk DB Snatch Wallball 4-2 Overhead Squat (3-3-3-3-3) *Build **Balance above everything Metcon (2 Rounds for reps) DB Snatch Wallball 2-4-6-8-10-12—— Amrap 6 Rest 3 Min 2 rounds *This will hit...
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Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...
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Warm-up 200m Run 5 Burpees 50ft OH Duck Walk Snatch Prep: Press to Overhead Squat Drop Snatch Pull-under Hang Snatch Pause Snatch Metcon Prep 5 Bar over Burpees 200m Run 5 Power Snatches 5 Overhead Squats Pause Snatch (5×3) *Pause below knee **Build ***Balance is your focus. Stay still until you’ve found developed a consistent...
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Warm-up Buddy Bike 10-8-6-4-2 You go/I Go – each person completes every round Press to OHS OHS Drop Snatch (power) Pull-under Hang Snatch Snatch Metcon Prep: Discuss stagger of Heats. One heat every :30-1m Metcon (5 Rounds for time) Every 4 minutes for Maximum Effort. Bike 12/9 Cal then Power Snatch + OHS 10 @...
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Warm-up Squat Hold 1 Min Straddle stretch 1 Min Straddle Leg lifts x20 Air Squat x20 Overhead Squat x10 Snatch Pull-unders Clean Pull-unders Tall Jerks Hang Snatch Snatch Hang Clean Pause jerk Clean Jerk Snatch (x1 EMOM10) Clean and Jerk (x1 Emom 10) *Have a game plan for what weights you will use. This will...
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Warm-up W W/Y Banded Overhead Squat 2×5 Press to half OHS Press to OHS Drop Snatch (M/L) Pull-under Hang Power/Snatch Power Snatch Snatch Power Snatch (4-4-2-2) Snatch (2-2-2-2) *Build every set. **Powers should be Moderate exertion. At minimum utilize the weight planned for the Metcon. ***Challenge technique but maintain consistency. Isabel (Time) For Time: 30...
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Warm-up Calf raise Single leg Hop Hop Single Unders Standing double Single double Single Double double Single Dubs Snatch Prep Press to Half/Full Squat Drop Snatch Pull-under Hand Snatch Snatch Metcon Prep Single/Double x10 Squat Snatch x1-3 2-3 rounds to prime first set. Metcon (3 Rounds for weight) Double Under x50-30-10 Squat Snatch x5-3-1 x3...
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Warm-up Run 400m Pass Throughs Press to 1/2 Squat Press to Squat Overhead Squat Drop Snatch Pull-under Hang Snatch Snatch Metcon Prep: Run 200m P.Snatch x5 Walball x10 Overhead Squat x5 Metcon (2 Rounds for time) Power Snatch x15 135/95 Run 400m Wallball x30 20/14 Run 400m Overhead Squat x15 135/95 Rest 8 Minutes *Give...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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