Posts Tagged ‘Power Snatch’
January 3, 2018
CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182Â Warm Up: Get Your Chili Warm…
Read MoreDecember 12, 2017
CrossFit:Â Warm Up: 3rds PA Snatch Warmup 10 Kips/Kipping Practice 10 Tuck Jumps 3-position Snatch x 3 (Build) Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Pillow Fight” For Time 50 DB Snatch (50/35) 40 Pullups 30 Box Jumps 20 T2B 10 Snatch (80% of heaviest set) BodyFit: 173 Warm Up:…
Read MoreJanuary 24, 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: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…
Read MoreOctober 25, 2016
CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…
Read MoreJanuary 7, 2014
First and foremost great work everybody. Â Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months. Â There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…
Read MoreMarch 3, 2014
Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.   A favorite saying of mine is…
Read MoreJanuary 30, 2014
Skill: Overhead Squat **We will spend the first part of class reviewing and drilling proper OHS mechanics Strength: Snatch Complex 1 Power Snatch 1 OHS 1 Power Snatch 1 OHS Â Â Â Â Â Â Â Â Â Â Â
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