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Friday, March 22nd, 2013 - Snatch
Posted: 21 March 2013 05:27 PM   [ Ignore ]
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FRIDAY 130322

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

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The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 21 March 2013 07:04 PM   [ Ignore ]   [ # 1 ]
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Every one needs to snatch so today everyone is a Big Dawg.  Lots of Vids on how to do this on the CrossFit Journal.  http://journal.crossfit.com
Look up Olympic Lifting or Burgener.

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchFeet.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchThreePulls.wmv

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 22 March 2013 03:42 AM   [ Ignore ]   [ # 2 ]
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Snatch 1 (35kg) -1 (40kg) -1 (45kg) - 1 (50kg) - 1 (50kg) - 1 (50kg) - 1 (50kg) reps
Do snatch for the first time.

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 22 March 2013 04:35 AM   [ Ignore ]   [ # 3 ]
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Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

Exactly 7 Rounds.

Before WOD went for max # of Pull-ups unbroken. New PR at 23 reps.

After WOD, 100 Ab-Mat Sit-ups.
Skill: Worked on Muscle up kips.

Stair machine for 20 minutes.

$ out with 1 rep max weighted pull-ups: 25#, 35#, 45#, 55#, 65# (PR), 70#...more of the nose up than a chin up.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 22 March 2013 05:01 AM   [ Ignore ]   [ # 4 ]
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Yesterday
Wu:
Dynamic Stretch
Power Clean 3x2
WOD: Amrap 10 min
95# Dl x 5
Run 100 yds
=6 Rounds
CO:
Static Stretch

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Posted: 22 March 2013 06:21 AM   [ Ignore ]   [ # 5 ]
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Warm-up:
Row 750m ( Smooth )
10 Inch Worms with Push-up
20 Hollow Rocks
20 Arch Rocks
10M Crab Walk
25 Squats w/ 45/35lb Bar

Then, Warm up: Wall Balls, Double unders & Muscle-ups /Toenail Muscle-up
A) Wod 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10’ target) / 14 lbs to 9’ target)
90 Double-unders
30 Muscle-ups

score: 251 (DU’s finished @ 8:45)
went to hard on wallball. will re-test tomorrow and try a different strat.

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M 31/6’0”/209 lbs.

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Posted: 22 March 2013 06:41 AM   [ Ignore ]   [ # 6 ]
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CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball - 12#
90 Double-unders
30 Muscle-ups

150 + 90= 240

Last year: 219

Finished du’s with 6 seconds left. No rep 5-6 wall balls… can’t remember but kept it honest even if it wasn’t rx’d. Tried like hell to find a 14# ball yesterday but obviously came up short. Need to order one asap.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 22 March 2013 06:41 AM   [ Ignore ]   [ # 7 ]
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Push & Pull

For time:
Row 500m
30 x BW Bench Press (80Kg)
Row 1000m
20 x BW Bench Press
Row 2000m
10 x BW Bench Press

24:34

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M/44/5’10”/173#

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Posted: 22 March 2013 07:58 AM   [ Ignore ]   [ # 8 ]
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shoulder press/sdhp/front squat

as many rounds as possible in 12 minutes

55 lbs

7 rounds even. smile

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

sunglas

F/5’2”/150/47
XFIT BDAY 082910

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Posted: 22 March 2013 08:14 AM   [ Ignore ]   [ # 9 ]
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Went back in last night and this morning to work on muscle ups after studying the Laura Galassi and Carlo Paoli vids. Feel like I have a better idea what I’m trying to do, and I can get my hips to touch the rings, but transition is not there. Doing something stupid with my feet, I think. Felt like I was on the verge of getting one last night. Encouraged and frustrated.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 22 March 2013 09:25 AM   [ Ignore ]   [ # 10 ]
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3 x press. 3 x bench press.

2 rounds of
10 sit-ups
10 supermans
8 PVC OHS

1 pull-up

Press 10-5-3-1-3
In kg: 20-25-30-35-38.5(PR)

Bench press 10-5-3-1-3
In kg: 20-30-35-40-45
Cash-out
Some handstand work. Almost stable inverted when kicking up against a wall.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 22 March 2013 09:25 AM   [ Ignore ]   [ # 11 ]
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Sh Press/SDHP/Fr Squat

CFWU

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

4 Rounds, 4 Sh Press

I would have liked to get another round or two in but considering that this is half my BW and my first week back I won’t complain.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 22 March 2013 09:33 AM   [ Ignore ]   [ # 12 ]
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Jeesh - 22 March 2013 08:14 AM

Went back in last night and this morning to work on muscle ups after studying the Laura Galassi and Carlo Paoli vids. Feel like I have a better idea what I’m trying to do, and I can get my hips to touch the rings, but transition is not there. Doing something stupid with my feet, I think. Felt like I was on the verge of getting one last night. Encouraged and frustrated.

Remember to keep it all as tight into your center as possible (hands as close to the middle of your chest as you can get on the pull) and shoot through on the transition (if you sit in a chair and hold your hands to your hart, drive your head forward and your fits to your hips like you were elbowing someone behind you - this is what the transition should feel like). Lock your hands to your hips for the dip.

If you feel like you almost have it then you probably do.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 22 March 2013 09:38 AM   [ Ignore ]   [ # 13 ]
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warmup -

2 rnds of: 10 pullups, 30 pushups, 10 DLs w/ bar only, 10 hang snatch bar only, 10 OH squat w/ bar only

WOD - 95, 95, 110, 110, 135, 135, 155(f)

dropped weight to 135 then back to 95 to work on technique. frustrating to fail.

finished w/ 55 back extensions in 2 sets.

M/ 38/ 5’10”/ 185lbs

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 22 March 2013 09:56 AM   [ Ignore ]   [ # 14 ]
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CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball (subbed 45# bar Thrusters)
90 Double-unders (subbed side to side jumps over a loaded barbell)
30 Muscle-ups

195 reps

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Posted: 22 March 2013 10:04 AM   [ Ignore ]   [ # 15 ]
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130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00…
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8

Cash out:
7 min stationary bike

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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