Wednesday August 2, 2023
CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10
Wednesday August 2, 2023 Read More »
CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10
Wednesday August 2, 2023 Read More »
CrossFit: Main: 30 min clock; A. E2 min x 10 min (0-10): overhead squat (from rack) 3-3-3-3-3 B. E2 min x 10 min (10-20): snatch balance (from rack) 2-2-2-2-2 C. E2 min x 10 min (20-30): hang power snatch (anywhere above knee) 1-1-1-1-1
Monday July 10, 2023 Read More »
CrossFit Open 19.412 Minute Time Cap:3 Rounds:10 Snatch 65/95lb.12 Bar Facing Burpees*Rest 3 Minutes3 Rounds:10 Bar Muscle Ups12 Bar Facing Burpees
Friday, March 15, 2019 Read More »
A. 3 rounds not for time: 5x each arm: 1 KB swing + 1 high pull + 1 snatch (9-35#) 10 x Death March each leg (no weight) 15 x Glute Bridge (no weight) B. AMRAP 8 min: 1 KB snatch (each arm) 1 burpee 2 KB snatch (each arm) 2 burpee…
Wednesday, February 20, 2019 Read More »
CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15 air squats
CrossFit: CF- benchmark Skill: power snatch 1. burgener warmup 2. skill transfer exercises 3. 3 positions- full movement WOD: Isabel 30 snatches for time Longevity: Skill: Same progression of snatch, but performed with Dumbbells WOD: DB Isabel 30, alternating arm, 15 each side, DB snatch Quickfit: 3 rounds: Run Russian Kettlebell Swings
CrossFit: A. Skill: Snatch 1. burg warmup 2. pulling positions 3. power snatch from pos 1-2-3 B. AMRAP 8 min: 5 power snatch 10 overhead reverse lunges Longevity: Skills: Rowing Row 1,000 meters time trial QuickFit: Skills: DB manmaker: pushup, l row, r row, deadlift, hang clean, press B. 3 rounds: amrap DB man makers
CrossFit A. Snatch skill work 1. Burgener warm-up 2. positions-high hang + above knee 3. OHS + snatch balance 4. Snatch from high hang + snatch above knee B. E90 sec x 15 min: Snatch from high hang (pockets) + snatch from above knee *cannot drop bar between reps, can be power or full QuickFit
Hoosier CrossFit: Snatch 1-1-1-1-1-1-1 reps QuickFit: Five Sets of: 30 seconds of assault bike sprints 30 seconds of rest 30 seconds of row sprints 30 seconds of rest
Hoosier CrossFit Snatch balance 1-1-1-1-1-1-1 reps L3: Building each set to a solid heavy single for the day L2: Building each set based on feel with good positions and change of direction emphasis L1: Stick with the same weight across making sure each single is solid. QuickFit EMOM x 9 1) DB Pushpress x 45seconds