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Death By Hang Snatch

by Andrew B

versus9-oliviap-hangssnatchOlivia P

Every version of the olympic lifts has a purpose. The hang snatch focuses on the second half of the movement, asking questions like Do you generate enough power with your hips? Are you actively pulling yourself under the bar? Are you quick enough to stabilize in the catch? Is your mobility allowing you the range required to get there comfortably?


CrossFit WOD for Tuesday 12/13

Death By Hang Snatches

With a running clock do 1 hang snatch on 1:00, 2 hang snatches on 2:00, 3 hang snatches on 3:00, etc. until you can no longer do the required amount of work for that minute. If you are caught then continue with 30sec burpees over bar, 30sec rest EMOM until all athletes complete the hang snatch portion.

Post highest completed round to whiteboard.


HellaFit WOD

“10-8-6”

10 MIN AMRAP,
10 reps each:
– front squat
– weighted step-up
– pushup

8 MIN AMRAP,
8 reps each:
– pullup
– push press
– box jump

6 MIN AMRAP,
6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


ARTICLES

+ My Top Paleo Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Recover

by Andrew B

Barbell Club 2016 07-13Bridget E in the proper end position

1.) After receiving the barbell for either a snatch, clean, and jerk we need to ‘recover’ by returning to a good postural position: feet in line, legs locked, hips open, bar in rack for the clean/bar overhead for a snatch/jerk.

2.) A movement/accessory lift to develop better recovery footwork after a split jerk.


CrossFit WOD for Tuesday 20SEP2016

back squat 5x5x70, then

– EMOM for 15 minutes: power snatch + snatch balance
– EMOM for 15 minutes: power clean + front squat + jerk
– accessories!


HellaFit WOD

“10-8-6”

10 MIN AMRAP,
10 reps each:
– goblet squat
– pushup
– pullup

8 MIN AMRAP,
8 reps each:
– weighted lunge
– push press
– box jump

6 MIN AMRAP,
6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


ARTICLES

+ The Ten Commandments of Recovery – Dan John
+ How Much Recovery Do You Need? 7 Factors to Add Up – Breaking Muscles

Thursday 3/24

establish maxes within 15 minutes:
overhead (press, push press, or jerk)
squat (back squat, front squat, or overhead squat)
pull (deadlift or sumo deadlift)

We have a new squat program coming into CrossFit classes and new cycles in Barbell Club where we’ll require your maxes. Find the most important ones first and realize that we’ll have multiple opportunities in the next couple of weeks to focus your training.

Post your maxes to comments!

TEN-EIGHT-SIX

10 min AMRAP, 10 reps each:
Cossack squats
skater lunges
oblique-ups

8 min AMRAP, 8 reps each:
KBS
t2b/k2e
active hang

6 min AMRAP, 6 reps each:
front squats
pushups
bent over rows

++++

Sunday 2/7

Rx division

in any order for time:
100 double unders
90 wall ball, 20/14#
80 walking lunges
70 burpees
60 row (calories)
50 jumping pullups
40 toes-to-bar
30 OHS, 40/25kg
20 HSPU
10 muscle-ups (strict)

30-minute time cap.

Scaled division

in any order for time:
200 single unders
90 wall ball, 14/8#
80 walking lunges
70 burpees
60 row (calories)
50 jumping pullups
40 knees-to-elbows
30 OHS, 20/15kg
20 dips
10 pullups

30-minute time cap.

Post results to comments!

TEN-EIGHT-SIX

10 min AMRAP, 10 reps each:
burpee over box
lunge
oblique-up

8 min AMRAP, 8 reps each:
slam ball
KBS
ring row

6 min AMRAP, 6 reps each:
front squat
push press
renegade row

Tuesday 12/29

Mini “FLIGHT SIMULATOR”
5-10-15-20-25-20-15-10-5 unbroken double unders for time

You must stop between sets and cannot skip singles in between sets. Scale to 2x single unders. If you’re up for the challenge then try the full version.

then

with a running clock perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump.

Post time and all three lifts to comments!

A. for 15 minutes:
3-5 pistols
3-5 muscle-up transitions
3-5 GHD situps
3-5 p-bar walks
3-5 rope pullups or 1 rope climb

B. “FLIGHT SIMULATOR”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders for time

C. EMOM lifts. Must jump by 5kg every successful lift.

D. Week 10 Day 1
2 sets of: 3x650m at 2k Pace with 90 seconds rest between 650s
3mins rest between sets

TEN-EIGHT-SIX

10 min AMRAP, 10 reps each:
burpees
lunges
oblique-ups

8 min AMRAP, 8 reps each:
slam balls
KBS
arch-ups

6 min AMRAP, 6 reps each:
front squats
pushups
bent over rows