Posts Tagged ‘DB Snatch’
May 15, 2017
Warm Up: Cubbs Sequence 3rds 3 Inch Worms 6 Strict Pullups 6-5-4 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+65) Level 2: 3 Clusters * Cluster = 1 rep every :30 x 3 *Add weight from 05/08/17 WOD: “Mad Hatter” 100 KBS (72/53) 25/25 DB Snatches (50/35) 25 Pullups
Read MoreApril 11, 2017
CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…
Read MoreFebruary 22, 2017
Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…
Read MoreJanuary 31, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…
Read MoreDecember 30, 2016
Schedule Update: Tomorrow (December 31st) there will only be a 9am class. Â No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…
Read MoreDecember 13, 2016
CrossFit: Warm Up: 3rds 1/1 Leg Cradle lunge step w/ vertical flexion 10 Pillar with arm reach 10/10 MS Press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Jimmy Dean” Every 2min x 6 5/5 DB Snatch (50/35) 1 Length Walking Lunge BodyFit: 063 Trunk: 4rds :35…
Read MoreNovember 17, 2016
CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…
Read MoreNovember 10, 2016
CrossFit: Warm Up: Parnter Mobilty Wrist Circuit 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Snatch Level 1: Technique Level 2: Heavy 3 – This is NOT a test, challenging but doable WOD: Every 3min x 5 3 HSPU 6 Snatch @ 75% 9 Calories AD BodyFit: 055 Trunk: 3rds 10/10 –…
Read MoreOctober 20, 2016
CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…
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