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01 March 2012

Wednesday, 29 February 2012 By

CrossFit Games WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position.

The athlete will complete all reps at the first weight before advancing to the next weight.

Score is total reps completed in 10min

The face says it all...

If you have a CrossFit Journal subcription, (which we HIGHLY recommend) watch this video on how to perform fast snatches!

There are a number of Snatch How-to videos on the CrossFit main page

Learning to Snatch, Coach Burgener [wmv][mov] » Jun 05 07 
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview) [wmv][mov] »Jan 10 08 
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview) [wmv][mov] »Jan 15 08 
Mike Burgener Teaches Pat the Snatch II (CFJ Preview) [wmv][mov] »Feb 4 08 
Nick Hawkes Snatch Training Pt Ia, Coach Burgener (CFJ Preview) [wmv][mov] » Jul 21 08 
Nick Hawkes Snatch Training Pt Ib, Coach Burgener (CFJ Preview) [wmv][mov] » Aug 27 08 
Nick Hawkes Snatch Training Pt IIa, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 31 08 
Pat’s Oly Workout Part I: The Snatch (a) (CFJ Preview) [wmv][mov] »Mar 20 08 
Pat’s Oly Workout Part I: The Snatch (b) (CFJ Preview) [wmv][mov] »Mar 30 08 

 

Filed Under: CrossFit, Workout of the Day Tagged With: , ,

29 February 2012

Wednesday, 29 February 2012 By

CrossFit WOD

2 Rounds of:

1 minute Variable Height Box Jumps (Men: 12, 18, 25; Women: 8, 16, 20)
1 minute Tire Flip In and Out Jumps
1 minute Lateral Bar Burpees
1 minute Jump Rope, Alternate Single/Double Unders

Rest 2 minutes between rounds.  Record total reps.

Filed Under: CrossFit, Workout of the Day Tagged With: , , ,

28 February 2012

Tuesday, 28 February 2012 By

Strength WOD

Today will depend on what you did yesterday. 

This week you need to establish 1 rep maximum lifts in the back squat, shoulder press, and deadlift. Record and remember your results!

Allow at least one rest day between the squats and deadlift. 
It’s okay to pair the shoulder press with one of the leg lifts if time constraints demand.

CrossFit WOD

500 M Row
40 Jumping Pull-ups
30 Wallball Shots
20 Box Jumps
10 Turkish Get-ups (35/53#)

 

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , , , , ,

Monday, 27 February 2012

Monday, 27 February 2012 By

Wendler Series

This week we are setting benchmarks for the Wendler series. 

You will do one rep maximum lifts in Deadlift, Squat, and Shoulder Press

Bring your A-game.  We only care how much you can do with PERFECT form.

Strength WOD

Back Squat

5 @ 40%
5 @ 50%
3 @ 60%
3@ 70%
2@ 80%
1-1-1 to establish 1 rep max

 CrossFit WOD

8 min AMRAP

3 Strict Chin-ups (palms facing you)
10 Tactical Kettlebell Lunges (35/53#)
10 Kettlebell Thrusters (35/53#)

 

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , , , ,

Friday, 24 February 2012

Thursday, 23 February 2012 By

CrossFit WOD

Isabel

30 Snatches for time (135#)

 

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , ,

Thursday, 23 February 2012 CrossFit Games Open 12.1

Wednesday, 22 February 2012 By

CrossFit Games Open

WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Movement Standards:

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Strength WOD

3-3-3

Hang Squat Snatch

Complete AFTER doing the Games WOD

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , ,

Wednesday, 22 February 2012

Wednesday, 22 February 2012 By

CrossFit Games WODs begin tomorrow.

If you are competing in the open, scale this back.  Do the strength WOD and 2 rounds of Fluffy Barbara with just bodyweight.

 

CrossFit WOD

Fluffy Barbara

3 Rounds of:

10 Strict Pull-ups (no kipping)
15 Weighted Push-ups 25#/45#
20 Sit-ups
25 Goblet Squats 35#53#

Strength WOD

Either before or after the CrossFit WOD do:

3×5 Sets of Overhead Squats with light weight

3-3-3 Overhead Squats with a weight you can manage perfect form

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , , , ,

Mardi Gras! 21 February 2012

Tuesday, 21 February 2012 By

Laissez les bons temps rouler!

CrossFit WOD

As many rounds as possible in 15 mins of:

5 Dips
50 Jump Rope (Singles) Post total rounds.

Strength WOD

Push Press 3-3-3

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , ,

Monday, 20 February 2012

Monday, 20 February 2012 By

All political races should be decided this way!

CrossFit WOD

5 Rounds of:

3 Front Squats (85-90% of 3 rep max)
10 Pull-ups
10 Tire Sledgehammers

Strength WOD

3-3-3 Back Squats

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , ,

Thursday, 16 February 2012

Thursday, 16 February 2012 By

Power Hour

5×5 Shoulder Press

CrossFit WOD

3 rounds of:

20 seconds Handstand Pushups
20 second Handstand hold

30 seconds Air Squats
30 seconds Phantom Wall Sit

40 seconds Ring Push-ups
40 second plank hold
(1st Round left side, 2nd round right side, 3rd round front on both elbows)

Filed Under: CrossFit, Power Hour, Workout of the Day Tagged With: , , , , ,
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