Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
What does Power Cleaning mean to you?
Deadlift 5 x 3
3x Max Rep Chin-ups
10 min AMRAP
3 Power Cleans on the minute for 10 minutes
Use 70-80% of 1 rep max Power clean
Set a time for 10 minutes. Every minute, on the minute, do:
5 Push-ups
5 Sit-ups
5 Air Squats
Can you go past 10 minutes?
Fix those elbows!
Our favorite non-sponsor!
Do you have what it takes to be an Olympian? Today you get to test your Olympic lifting prowess against the 105.8 pounds women’s weight class, then compete in the 2000m Single Sculls.
Snatch 1-1-1
Clean & Jerk 1-1-1
Record combined weights.
Can you outdo the Women’s 48k (105.8#) Medalists?
| Gold | Wang Mingjuan | 205k | 451.95# | |
| Silver | Hiromi Miyake | 197k | 434.31# | |
| Bronze |
|
192k | 423.29# |
2000m Row
Men’s Final Results:
| Gold |  BEL |
Tim Maeyens | 6:42.52 |
| Silver |  GER |
Marcel Hacker | 6:43.80 |
| Bronze |  SWE |
Lassi Karonen | 6:45.42 |
Women’s Final Results:
| Gold |  CHN |
Zhang Xiuyun | 7:21.49 |
| Silver |  CZE |
Mirka Knapkova | 7:24.17 |
| Bronze |  DEN |
Fie Udby Erichsen | 7:29.37 |
Reminder: Saturday we will be running the Brainwaves 5k with Team Charese. Proceeds go to brain injury victims and we will also raise money for Charese, a family member of our own Kristie Scothern fighting cancer. Come support Kristie.
Click here to register, or register before the race starting at 7am tomorrow. Remember, we’re on Team Charese.
oday we celebrate the opening of the Olympics by doing BOTH olympic lifts!
Build to a 2 rep max Power Snatch.
Do 10 Sledgehammer strikes after every set
Continuous Clean and Jerks (95/135#)
1 the first minute, 2 the second, 3 the 3rd until you fail to complete the required reps in one minute.
Improve your bottom position
Lance does 2 reps of 70# weighted pull-ups
Beginner: Power Clean 3 x 5
Intermediate/Advanced: Power Clean 8 x 2
4 Rounds of:
7 Pull-ups
10 Kettlebell Swings (53/70#)
2 Snatch Balances (110% of 1 Rep Max Snatch)
5 rounds For time:
7 Pull-ups
10 Sit-ups
10 Broomstick Overhead Squats
Every minute, on the minute, do:
1 Snatch
1 Clean & Jerk
Set the bar at a weight you can snatch 1 time and use the same bar for both lifts.
Goal is 30 rounds. On your last round, do as many reps as possible in 1 minute.
Every minute, on the minute, for 20 minutes do:
5 Push-ups
5 Sit-ups
5 Squats
Intermediate 15 min AMRAP
Beginner 12 min AMRAP
5 Clean & Jerks
7 Toes-to-Bars
12 Wall Ball (2 For 1)s
5 rounds of:
20 Double-unders (sub singles 3 for 1)
15 Push-ups
10 Squats
We all get injured at some point. K-Star has a plan!
Rack Jerk
Practice the jerk, both from a standard front squat position and behind the neck
7 Thrusters 95/135 lbs
(If you scale the weight, do reps totaling 1500/2000 pounds with chosen weight:
a 100# bar would be 20 reps for 2000 pounds)
1000 m Row
–Rest at least 3 minutes–
10 Dips
40 Mountain Climbers
10 Dips
40 Mountain Climbers
Post total time, including rest period.
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
Isabel
30 Snatches for time (135#)
As many rounds as possible in 13 minutes of:
3 Squat Snatches
5 Handstand Push-ups
200m Run
Watch this outstanding instructional video on the snatch,
featuring CrossFit Connect owner Holly Gehlcken. Notice how explosively she opens her hips and how quickly she gets under the bar.
What possible fun could Holly have planned? Come find out!!
