Warm up: COACH’S CHOICE For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Bar hop burpees Spend time stretching, foam rolling and working on mobility We will be holding The Murph Challenge at ACF on Monday, May 29th. Sign up at http://www.themurphchallenge.com to benefit the Lt. Michael P. Murphy Scholarship Fund.
c/o Mario G Partner WOD 500 meter row 400 meter run 50 C&J (135/95) 50 box jump overs 50 T2B 50 snatches (95/65) Row 500 meters Run 400 meters
For MAX LOAD: Every 5 minutes for 30 minutes: 500m row 5 snatches Score is total weight lifted over the 30 reps So.Much.FUN. It’s poetry in motion….. via CrossFit.com
Warm up: 3 sets each for time: 5 tire flips 30m burpee broad jump 4 rounds for time: 200m run 10 box jumps (30/24) 10 power snatch (95/65) Question of the Day: Who did Good Vibrations better?
Take 20 min and work to today’s heaviest snatch. Then For time: 5 S2OH (175/125) 10 power cleans (175/125) 15 bar hop burpees 500m run 15 bar hop burpees 10 power cleans 5 S2OH
Brief snatch warm up. Then work up to starting weight. Every minute on the minute for 8 minutes: Power snatch x 1 @ 80% 1RM Every minute on the minute for 6 minutes: Squat snatch x 1 @ 90% 1RM * try to avoid allowing any press outs on the power snatches. These should be […]
In 10 minutes, work to a heavy snatch. Then, EMOTM 10 min: 1 rep @ 90% of final weight. For time: 40 cal row 35 thrusters (45) 30 T2B 35 Thrusters 40 cal row
Every 2 minutes for 20 minutes: Snatch 1.1 *work to heaviest weight of the day and work on pulling under the bar with moving your feet to avoid any press out. 7 min AMRAP 3-6-9-12-etc Thrusters (95/65) 25 double unders
Snatch work: 3 reps each of the following movements. Do a total of 2 sets with empty barbell. Romanian Deadlift Jump shrug High pull Muscle Snatch Drop Snatch (to power position) Drop snatch (to parallel) Drop snatch ( below parallel) Hang squat snatch EMOM 10 min: Snatch (70%) Then – 2 rounds: 800m run 25 […]
“Catalina Wine Mixer” c/o Coach Erik 5 sets of: Snatch 1.1 Rest 2 min between sets. As usual, make sure to do Full Snatches to elicit more athleticism. Build to something heavy, not max. Then For time: 500m row 30 KB goblets squats (53/40) 500m row 20 KB swings (53/40) 500m row 10 alt KB […]