Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
Category: Beyond the Whiteboard
EMOM for 7 mins: Hang Power Snatches and Hang Squat Snatches & Death By Power Snatch
Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
“Death By” – Power Snatch : 1 rep + 1 rep / 1 min
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)
BTWB
Photo by @robcwilson
“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com
Shoes Wisely www.theboxmag.com
“Sugar High” – CrossFit Journal [article]
Thruster 1-1-1-1-1 & FT: Wall Balls and Bar Muscle-ups
Thruster 1-1-1-1-1
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Bar Muscle-ups
For time:
24 Wall Balls (20#/14#)
8 Bar Muscle-ups
21 Wall Balls
7 Bar Muscle-ups
18 Wall Balls
6 Bar Muscle-ups
15 Wall Balls
5 Bar Muscle-ups
12 Wall Balls
4 Bar Muscle-ups
9 Wall Balls
3 Bar Muscle-ups
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Muscle-up progression demo in ‘Merican and Chinese.
“Muscle-up Progression” from the CrossFit Level 1 Trainer Course – [video]
Advanced RX: Close Grip Snatch 1-1-1-1-1 & Every 2 mins for 20 mins: Muscle-ups, Power Cleans and Burpees
Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: EMOM Burpees and Max Rep Power Cleans
Team WOD: EMOM Burpees and Max Rep Power Cleans
In teams of 2 EMOM (every minute on the minute) for 20 minutes complete:
8 Burpees
With the time remaining max rep Power Cleans (155#/105#) as possible
Score total Power Clean reps as a team.
* Only one athlete works at a time per minute; alternate work every minute.
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups : 6×5 & FT: Rows; Toes-to-bars and Air Squats; Rows
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
FT: Rows; Toes-to-bars and Air Squats; Rows
For time:
Row 750m
— then —
60 Toes-to-bars
150 Air Squats
— then —
Row 750m
* After the buy-in Row, break up the reps anyway you wish into any scheme. After completing all 60 T2B and 150 Squats, finish the cash-out row.
Strict Pull-ups : 6×5
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
Front Squat (Pause) 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat (135#/95#)
Ring Dip
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat (count 1 One-thousand, 2 One-thousand, 3 One-thousand)