Posts tagged snatch pulls
CF Games 12.1
2 months ago
Look over to the right!
That’s how much time you have left to register for the 2013 Reebok CrossFit Open!
Get on it! We’re covering your registration fee!
WOD for Friday 030113 - Click Here For Today’s Schedule
Snatch Pulls
5 sets of 2 reps @100% 1RM
Snatch
3 single reps @60%
3 single reps @70%
3 single reps @80%
–Rest–
CF Open WOD 12.1
AMRAP in 7 minutes:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Post Snatch Loads and Burpees Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls. Use 100% of your Snatch1RM for these. Once you’ve completed these sets, perform 3 single rep Snatches from the floor (or from the hip if a Coach directs) to a full overhead squat at the posted percentages. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1 minute between attempts.
The conditioning workout is WOD 12.1 from the 2012 CF Open. Note the standard…not just a burpee, but a burpee to a jump of 6″ above your standing outstretched arm.
ENDURANCE WORKOUT tonight at 6pm!
CF Open WOD 12.1 Tips
Running and Endurance Workshop on Saturday, March 16th
Click here for more info
Ice Sculpture
3 months ago
TODAY! 10am-12pm
FREE Goal Setting and Programming for CrossFit Veterans Workshop
WOD for Saturday 012613 – Click Here For Today’s Schedule
Snatch Pulls
2-2-2-2-2
–Rest–
21-15-9 Reps For Time:
Snatch (95/65)
Chest to Bar Pullups
Post Snatch Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 2 rep Snatch Pulls at 100% of your Snatch 1RM. These should be heavy. Rest between sets.
For the conditioning workout, receive each Squat in a full overhead squat or perform a power snatch and then an overhead squat. Use as much assistance as necessary to perform chest to bar pullups. Do you need to kip out of control to do them? No 
COMMUNITY WORKOUT today at 11am! Bring a friend along too!
Olympian Snatch Pulls – is he pulling that bar up or beginning his descent under the bar?
Join us tomorrow morning at 9am for Yoga Class with Lexy!
New Year, New Snatch
4 months ago
Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!
WOD for Tuesday 010813 – Click Here For Today’s Schedule
Sn Pulls – 100%
2-2-2-2-2
Snatch – 80%
8×1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Pullups
KB Swings (70/52)
Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch1RM. Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 8 reps of a Snatch from the floor. Receive the bar in a full overhead squat. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts.
For the conditioning workout, up the ante on Pullups by doing them all dead hang. Use a heavier KB than you would normally. RX is American (overhead) swings, but be smart and scale to Russian (chest height) swings as needed to handle the heavier load.
Snatch Pulls
We’re hosting the 4th Annual Carolina Fitness Challenge this Saturday!
We’ll be doing some set up in the gym and building on Friday evening from 5-9pm. Stop by before or after your WOD if you can!
Pull Your Snatch
5 months ago
Join us for our Annual Holiday Party on Saturday, December 8th!
Details and RSVP here
WOD for Thursday 112912 - Click Here For Today’s Schedule
Sn Pulls – 100% 1RM
2-2-2-2-2
Snatch – 80% 1RM
10×1
–Rest–
3 Rounds For Time:
15 Power Clean (135/95)
50 Double Unders
Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch 1RM. Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 10 reps of a Snatch from the floor. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts.
For the conditioning workout, the Power Clean load should be relatively light…around 60% of your 1RM. Sub parallette jumps for Double Unders.
Snatch How-To From California Strength
Click, Click, Pull
6 months ago
Black Friday Yoga Class with Lexy!
Friday, November 23rd at 9am! RSVP here
WOD for Tuesday 111312 – Click Here For Today’s Schedule
Sn Pulls – 100%
2-2-2-2-2
Snatch – 80%
10×1
–Rest–
AMRAP in 7 minutes:
50 Double Unders
9 HSPU
Post Snatch Loads and Total Pullups Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls using 100% of your Snatch 1RM. Once you’ve completed these sets, set the load to 80% 1RM Snatch and perform 10 reps of a full Snatch (with squat) from the floor. These are more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, scale HSPUs as necessary. Think twice about shortening the ROM to Abmats on your HSPU. Would you shorten ROM to get stronger on anything else we do here? Sub parallette jumps for DUs as needed.
Snatch Pulls with Charles Staley
Snatched Right Up
7 months ago
FREE Gymnastics Workshop with Coach Allison next Saturday!
ONE SPOT LEFT! Register here
WOD for Thursday 101812 – Click Here For Today’s Schedule
Snatch Pulls – 100%
2-2-2-2-2
Snatch – 80%
10×1
–Rest–
10 Rounds For Time:
3 Power Snatches (70% 1RM)
3 Burpees
Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls from the floor. These should be done at 100% of your Snatch 1RM, ie, heavy. Once you’ve completed these sets, drop the load to 80% 1RM Snatch and perform 8-10 reps of a full Snatch (with squat) from the floor. These are more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, set the Power Snatch load to 70% of your 1RM Snatch. Perform your burpees with a jump to 6″ above your standing outstretched arm.
Coach Burgner Coaching the Snatch
Snatch Accessories
7 months ago
This is the rough design for our new hoodies! You can reserve yours before October 12th on the sign up sheet at the gym. There are three different styles and many different colors available.
WOD for Sunday 100712 – Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 12 minutes
–Rest–
Complete 5 Rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 1RM Power Snatch
Rest 3-4 minutes between sets
Post Workout Loads to Comments
For the strength segment, find the appropriate scale for your Muscle Ups and perform 3 reps on the minute for 10 minutes.
The conditioning workout is not a traditional metcon. Make sure you use a heavy enough weight (75% 1RM Power Snatch). You can break up your reps as needed, but should be able to complete each group of 3 unbroken. Take the necessary rest between rounds. Don’t turn this into a sloppy metcon wod.
OPEN GYM today from 10am-12pm in the green room!
Snatch pulls, deadlifts, push press!
