Posts Tagged ‘DB Snatch’
October 30, 2019
QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…
Read MoreOctober 24, 2019
CrossFit Warm Up:Run/Row/AB/DU 5x (with PVC) 4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch3x (building each round) 5 Barbell Snatch Grip Shrugs 5 Barbell Snatch Lift Off 5 Barbell Snatch Pull Strength: Power SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD:For Time 10-8-6-4-2G2OH (135/95) 50-40-30-20-10Double Unders…
Read MoreOctober 18, 2019
QuickFit Warm Up:6 Min EMOM 1) :50 DU practice 2) 8-10 inch worms 3) 20m/arm DB OH carry WOD:15min Clock 3rds 20 Cal Row 15/15 Alt. DB Snatch 40 Double Unders (3:1) Rest 1min Remaining Time Max Burpee Over DB CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 8-10 Ring…
Read MoreSeptember 24, 2019
CrossFit Warm Up: Strength: Hang SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Hello darkness, my old friend”6rds 5/5 DB Snatch (50/35) 10 Box Jumps (24/20)50m Sprint Rest :60 BodyFit Warm Up: Partner WOD: 800m Run 800 DB Snatch (50/35) 80 Box Jumps (24/20)600m Run 60 DB Snatch 60 Box Jumps 400m Run 40…
Read MoreSeptember 9, 2019
This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…
Read MoreAugust 22, 2019
CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…
Read MoreAugust 8, 2019
CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…
Read MoreJuly 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPA Snatch Warmup x 2—————-3 x 5 Snatch Pullunders—————–3 position Hang Snatch + 1 OHS (Build) Strength: Hang Squat SnatchAll Levels: 5 x 4 (Build) WOD: “Watch out for that first step, it’s a doozie”7 – 14 – 21Hang Snatch (135/95-115/65-95/65)200m Run BodyFit 340 Warm Up:3rds100m Jog 5/5 ML Stretch (Light)KBS –…
Read MoreMay 14, 2019
Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)
Read MoreMay 7, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…
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