Strength: Hang Power Snatch 2-2-2-2-2
WOD: “Fran“
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups
-OR-
If anyone dares, "Heavy Fran"
Showing posts with label hang power snatches. Show all posts
Showing posts with label hang power snatches. Show all posts
Thursday 4.16.15
Skill: Muscle Up practice......Ring, Bar, bottom of dips, top of dips, transition from below to the top of rings, bar to hip swings, whatever you need to work on!
WOD: For time:
- 20 Burpees- 20 Hang Power Snatches (135/ 85#)
- 20 Bar or Ring Muscle Ups or CTB Pull Ups
- 20 Hang Power Snatches (135/ 85#)
- 20 Burpees
Friday 2.20.15
Strength: Hang Power Snatch 3-3-3-3-3
WOD: CrossFit Games Open 12.5/11.6 (partner up - judge each other)
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups.....
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday 10.09.14
SWOD: Bench Press/ Floor Press 5-5-5-5-5
WOD: AMRAP in 12:00:
- 5 Hang Power Snatch (95/65#)
- 7 Toes to Bar
- 9 Burpees
* Optional Post-WOD work: Complete:
- 3x15 second L-Sit (2 min time cap)
- 3x30 second Hollow hold (3 minute time cap)
- 1 set max Plank hold on elbows
Post weights and times to comments.
- 3x15 second L-Sit (2 min time cap)
- 3x30 second Hollow hold (3 minute time cap)
- 1 set max Plank hold on elbows
Post weights and times to comments.
Thursday 9.11.14
Strength: Bench or Floor Press 5-5-5-5-5
WOD: For time:
Reps of 15-10-5:
- Hang Power Snatch (135/85#)
- Toes to Bar
- Handstand Push Ups (as strict as possible!)
Post weights and times to comments.
Friday 11.08.13
Emmanuel's first Muscle Up!
Congrats!
WOD: 3 rounds for time of:
- 10 Power Snatch (65-75% of today's 1RM)
- 400m Run
Post weights and times to comments.
Monday 10.07.13
Strength: Hang Power Snatch 3-3-3-3-3
WOD: 8 rounds for time:
- 3 Hang Power Cleans @ 75% 1rm
- 20 steps Weighted Lunges @ 1/3 bodyweight*
* Lunges are done in place and weight is held anyway on the body
Post weights and times to comments.
Friday 6.21.13
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| Watch this video, this guy's book is about how wheat isn't bad, it's modern genetically altered wheat that is bad http://www.cbsnews.com/8301-505269_162-57505149/modern-wheat-a-perfect-chronic-poison-doctor-says/ Read his book, it's a good one. |
Strength : Hang Power Snatch 3-3-3-1-1-1
WOD: For time:
21-18-15-12-9-6 and 3 rep rounds of:
- Sumo Deadlift High Pull (75/ 45#)
- Push Jerk (75/ 45#)
Post weights and times to comments.
Friday 3.22.13
Strength: Hang Power Snatch 3-3-3-1-1-1
WOD: 5 Rounds for time:
- 10 Power Snatch @ 60-70% of best lift
- 10 Bar Facing Burpees
Post weights and times to comments.
Friday 3.15.13
At the CrossFit Games site, you can create your own custom leaderboard. Like the one above, and the one I made to the right of this post consisting of The Compound's Team.
Strength: Hang Power Snatch 3-3-3-1-1-1
WOD: AMRAP in 10:00:
- 10 Kettlebell Swings (heaviest possible)
- 5 Handstand Push Ups
Post weights and times to comments.
Friday 2.22.13
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| Reminder: tomorrow evening, we are going to Rocknasium in Davis for a Gym outing and potluck! Refer to the announcements for further. I hope you all can make it! |
Strength: Hang Power Snatch 3-3-3-1-1-1
WOD: 4 Rounds for time:
- 7 Power Snatch @ 65% of today's 1rm
- 14 Toes to Bar
Post weights and times to comments.
Friday 2.15.13
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Here's who is signed up for our team for the CrossFit Games Open. Who else wants to play?
Strength: Hang Power Snatch 3-3-3-1-1-1
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @75% of day's best lift
- Even minutes- max Burpees
Post weights and reps to comments.
Thursday 1.03.12
Reminder: No Oly class or any other at 6:30pm today
Instead join us for our Open House and bring a friend for an introduction to
The Compound!
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| Congrats to Coach Ryan and his wife Shannon for the birth of Carter Ryan on 1/1/13 at 11:59 pm! |
Skill: Pull Ups on the minute for 10:00
Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min. Scaling up options may be to do strict weighted pull ups or muscle ups. Scaling down may be banded pull ups or negatives. Whatever version you choose, it needs to be measurable so you can improve on it the following week.
Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run
Post reps and times to comments.
Monday 10.15.12
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| Emily showing good Squat positioning |
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
Conditioning: As many rounds as possible in 8:00:
- 8 Hang Power Snatch (95/65#)
- 16 1-arm Kettlebell Thrusters (heaviest possible)- 8 ea. arm
Post weights and rounds to comments.
Monday 7.23.12
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| In the early CrossFit days, they contemplated removing the Burpee because of the over-arching people tend to do during the exercise (see above). That overarching (in any exercise) can cause lower back soreness. |
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| However, if you keep your body straight like a plank throughout the entire movement, like Michelle is showing here, then there is no better bodyweight exercise |
Conditioning: As many rounds as possible in 12:00
- 5 Hang Power Snatch (95/65#)
- 7 Overhead Squat (95/65#)
- 9 Burpees
Post weights and rounds to comments.
Friday 11.18.11
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| A sad day for Law Enforcement as Vallejo PD Officer Capoot was fatally shot yesterday, 11/17/11. Take a moment to read about him at this Officer Down Memorial Page |
Metcon: On the minute for 15:
- 2 Power Snatches @ 75-85% today's top weight
- 2 Box Jumps
For the box jumps, go higher than your normal comfort zone.
Post weights and heights for each round to comments.
Friday 2.24.11
~Venit Envico~
Warm Up: 1 Round
1 round = 45 seconds of each with a 30 sec rest
- Lateral Hops—Hop side to side over the PVC with the feet together.
- Front to Back Hops—With feet together, hop forward and backward over the PVC.
- Foot Fires—Chop feet in place as fast as possible.
- Knee-Ups—Jumping as high as possible, bring the knees to the chest. Repeat immediately upon landing.
- Right Leg Lateral Hops—Hop using only the right foot.
- Right Leg Front to Back Hops—Hop using only the right foot.
- Left Leg Lateral Hops—Hop using only the left foot.
- Left Leg Front to Back Hops—Hop using only the left foot.
WOD: Snatch 1-1-1-1-1-1
Metcon: 3 Rounds (105lbs, 75lbs)
- 5 Hang Power Snatch
- 10 One Arm KB Swings (each arm, heaviest possible)
- 5 Chest to Bar
- 10m, 20m, 30m Sprint (10 first round, 20 second, 30 third)
Friday 2.4.11
What's wrong with her form???
1 round = 45 seconds of each with a 30 sec rest
- Lateral Hops—Hop side to side over the PVC with the feet together.
- Front to Back Hops—With feet together, hop forward and backward over the PVC.
- Foot Fires—Chop feet in place as fast as possible.
- Knee-Ups—Jumping as high as possible, bring the knees to the chest. Repeat immediately upon landing.
- Right Leg Lateral Hops—Hop using only the right foot.
- Right Leg Front to Back Hops—Hop using only the right foot.
- Left Leg Lateral Hops—Hop using only the left foot.
- Left Leg Front to Back Hops—Hop using only the left foot.
SWOD: Front Squats 90%x1, 80%x3, 70%x5 of 1RM
Metcon: 5 Rounds (105lbs, 75lbs)
- 5 Hang Power Snatch
- 5 Overhead Squat
- 5 Chest to Bar Pull Ups
- 50 Meter Sprint (25 up & back)
Friday 5.14.10
SWOD:
Shoulder Press 3x5
Metcon:
AMRAP in 12:00 of:
- 3 Snatch Grip Deadlifts 135/95
- 3 Hang Power Snatches
- 3 Snatch Push Presses
- 3 Overhead Box Step Ups each leg (6 total)
WOD Tips:
For the SWOD, add at least 5 lbs from last week. When doing 3x5 at a given weight, make sure you take your rest periods between sets. This is strength work, and you need to recover to push maximal loads. Save the metcon for the metcon!
For the metcon, you will stay at the same weight for all the movements. Do not set the bar down during the rounds. If you need to rest, wait until the round has been completed. Remember, it's only 12:00 so breathe later! Get the work done! There is a one burpee penalty for every time you drop the bar during a round.
Post weights and times and number of burpee penalties to the comments section. bc
Shoulder Press 3x5
Metcon:
AMRAP in 12:00 of:
- 3 Snatch Grip Deadlifts 135/95
- 3 Hang Power Snatches
- 3 Snatch Push Presses
- 3 Overhead Box Step Ups each leg (6 total)
WOD Tips:
For the SWOD, add at least 5 lbs from last week. When doing 3x5 at a given weight, make sure you take your rest periods between sets. This is strength work, and you need to recover to push maximal loads. Save the metcon for the metcon!
For the metcon, you will stay at the same weight for all the movements. Do not set the bar down during the rounds. If you need to rest, wait until the round has been completed. Remember, it's only 12:00 so breathe later! Get the work done! There is a one burpee penalty for every time you drop the bar during a round.
Post weights and times and number of burpee penalties to the comments section. bc
Thursday 4.15.10
SWOD:
Overhead Squats 5, 5, 5
Front Squats 3, 3, 3
Back Squats 1, 1, 1
Metcon:
Max rounds in 8:00 of:
- 5 Hang Power Snatches (About 70% of your 1rm, or 95/65, whichever is greater)
- 20 Double Unders
WOD Tips:
For the squats, we start with the variation most of us can do the least weight with and work up to the most weight. Each set should get progressively heavier from your first overhead squat set until your last back squat set. Set a new back squat 1rm if possible.
For the metcon, we reviewed the hang power snatch yesterday. If you missed it, spend some time going over it during your warm up. The substitution for double unders is tuck jumps. If you don't have double unders, keep working them in your warm ups each day as well. bc
Overhead Squats 5, 5, 5
Front Squats 3, 3, 3
Back Squats 1, 1, 1
Metcon:
Max rounds in 8:00 of:
- 5 Hang Power Snatches (About 70% of your 1rm, or 95/65, whichever is greater)
- 20 Double Unders
WOD Tips:
For the squats, we start with the variation most of us can do the least weight with and work up to the most weight. Each set should get progressively heavier from your first overhead squat set until your last back squat set. Set a new back squat 1rm if possible.
For the metcon, we reviewed the hang power snatch yesterday. If you missed it, spend some time going over it during your warm up. The substitution for double unders is tuck jumps. If you don't have double unders, keep working them in your warm ups each day as well. bc
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