8 x 1 Snatch 1RM

Score Type:: Total Weight

STRENGTH - SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS 1 Snatch*

*Start moderate-heavy and build to heaviest single rep.
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7/17/2019 - CROSSFIT WORKOUT 1

Score Type:: Rounds and Reps

EMOM x 12 MINUTES*

MIN 1 - :45 Max Power Snatch (95/65)|(65/45) 
MIN 2 - :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.


SCALING
REPS, LOADING, VOLUME...
In the strength portion today, the loading should allow for a max lift in the snatch. If the athlete is less experienced have them increase to 3-5 reps every 2 minutes. For the workout, the weight should allow for athletes to be able to perform sets of 5-8 consistently.

MOVEMENT ADJUSTMENTS...
Snatch -- If the athlete cannot squat today have them perform the power snatch. If they cannot go overhead have them perform squat cleans.
Hang Power Snatch -- If the athlete cannot go overhead have them perform hang power clean.

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Our workout today continues with weightlifting. We’ve been working on the snatch and today we have moderate duration to go for a heavy single. Athletes that have been attending class consistently will want to focus on the heavy loading with low volume. Less experienced athletes will keep the volume low and the loading moderate to low. They will work with 3-5 reps and continue to practice their form and drill technique.
Our workout today is going to be a mix of fast paced weightlifting and monostructural movement. We want to see athletes moving the barbell for sets of 5 reps or more. After each set, athletes should be able to hop right back on the barbell. These should not be singles. The goal is to repeat the number of reps each round and see if that grip can hang on. We want to see the same effort on the bike. Athletes should be focused on their RPM and try to hold the hardest effort that is repeatable for all 6 rounds.
7/17/2019 - BURN Workout 1

Score Type:: Rounds and Reps

PARTNER WORKOUT
IN TEAMS OF 2...

AMRAP x 14 MINUTES
10 KB Deadlifts (53/35) performance I (35/26) fitness
8/6 Cal Bike
6 Pull-ups

*P1 completes 1 full round while P2 rests.
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7/17/2019 - BURN Workout 2

Score Type:: Rounds and Reps

EVERY 5:00 FOR 3 SETS

600m Run
Max Reps HR Push-ups in Remaining Time

Score = Hand Release PushUps
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Workout 2 - Athlete can not start the hand release pushups until their heart rate is out of the RED zone
Today is a moderate duration couplet of monostructural and gymnastics. Runs should be kept around 3 minutes, with the remainder to be spent performing push-ups. Modify the push-ups in order to keep the athletes moving through the higher volume today. This could look like 15 standard hand-release push-ups and 15 hand-release push-ups on the knees or with a band. Remember, we don’t want a ton of rest after the push-ups today.
The finisher today should be restorative with the goal of reestablishing range of motion and lowering the heart rate before the athletes leave the gym.

Comments

Prajwal Kadariya

Prajwal Kadariya 6 hours, 26 minutes ago / Reply

Snatch 1RM: 115 lbs

CJ Martini

CJ Martini 7 hours, 30 minutes ago / Reply

Snatch 1RM: 190 lbs
Notes: 5# PR

Tyler HIll

Tyler HIll 8 hours, 22 minutes ago / Reply

7/17/2019 - BURN Workout 2: 85 Reps

Rudy Rodriguez

Rudy Rodriguez 8 hours, 22 minutes ago / Reply

7/17/2019 - BURN Workout 2: 98 Reps

Dave Appel

Dave Appel 8 hours, 23 minutes ago / Reply

7/17/2019 - BURN Workout 2: 65 Reps

Joseph “Lee” Perry

Joseph “Lee” Perry 9 hours, 16 minutes ago / Reply

Snatch 1RM: 155 lbs

Joseph “Lee” Perry

Joseph “Lee” Perry 9 hours, 17 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 12 Reps

Rudy Rodriguez

Rudy Rodriguez 9 hours, 17 minutes ago / Reply

Snatch 1RM: 170 lbs

Rudy Rodriguez

Rudy Rodriguez 9 hours, 17 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 20 Reps

David Richards

David Richards 9 hours, 17 minutes ago / Reply

Snatch 1RM: 115 lbs

David Richards

David Richards 9 hours, 18 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 16 Reps

EVer Osorio

EVer Osorio 9 hours, 18 minutes ago / Reply

Snatch 1RM: 85 lbs

EVer Osorio

EVer Osorio 9 hours, 18 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 16 Reps

Gabriel Alvarez

Gabriel Alvarez 9 hours, 18 minutes ago / Reply

Snatch 1RM: 170 lbs

Gabriel Alvarez

Gabriel Alvarez 9 hours, 18 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 13 Reps

Ananya Harvey 13 hours, 52 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 9 Reps
Notes: 35

Cooper Rodgers

Cooper Rodgers 13 hours, 52 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 14 Reps

Charles Osterberg

Charles Osterberg 13 hours, 52 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 14 Reps

Chris Koster

Chris Koster 13 hours, 52 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 16 Reps

David Goodman 13 hours, 53 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 18 Reps

Dan Balcauski 13 hours, 53 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 10 Reps

Ananya Harvey 14 hours, 7 minutes ago / Reply

Snatch 1RM: 50 lbs

Cooper Rodgers

Cooper Rodgers 14 hours, 8 minutes ago / Reply

Snatch 1RM: 145 lbs

Charles Osterberg

Charles Osterberg 14 hours, 8 minutes ago / Reply

Snatch 1RM: 115 lbs

Chris Koster

Chris Koster 14 hours, 8 minutes ago / Reply

Snatch 1RM: 105 lbs

David Goodman 14 hours, 8 minutes ago / Reply

Snatch 1RM: 175 lbs

Dan Balcauski 14 hours, 8 minutes ago / Reply

Snatch 1RM: 115 lbs

Drew Warriner

Drew Warriner 16 hours, 14 minutes ago / Reply

7/17/2019 - BURN Workout 2: 148 Reps

Andy Schraegle

Andy Schraegle 19 hours, 12 minutes ago / Reply

7/17/2019 - BURN Workout 2: 71 Reps

Clement Wan

Clement Wan 19 hours, 12 minutes ago / Reply

7/17/2019 - BURN Workout 2: 110 Reps

Ryan Van

Ryan Van 19 hours, 13 minutes ago / Reply

7/17/2019 - BURN Workout 2: 70 Reps

Timothy Hawkins

Timothy Hawkins 19 hours, 13 minutes ago / Reply

7/17/2019 - BURN Workout 2: 120 Reps

Ian Donahue

Ian Donahue 19 hours, 13 minutes ago / Reply

7/17/2019 - BURN Workout 2: 96 Reps

Tamara Russell

Tamara Russell 19 hours, 13 minutes ago / Reply

7/17/2019 - BURN Workout 2: 75 Reps

Teia Hagood

Teia Hagood 19 hours, 14 minutes ago / Reply

7/17/2019 - BURN Workout 1: 105 Reps

Gracian Arretche

Gracian Arretche 19 hours, 14 minutes ago / Reply

7/17/2019 - BURN Workout 2: 110 Reps

Christina Moore

Christina Moore 20 hours, 14 minutes ago / Reply

Snatch 1RM: 90 lbs

Christina Moore

Christina Moore 20 hours, 14 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 14 Rounds

Lauren Knobloch

Lauren Knobloch 20 hours, 14 minutes ago / Reply

Snatch 1RM: 65 lbs

Lauren Knobloch

Lauren Knobloch 20 hours, 14 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 11 Rounds

thomas echols

thomas echols 20 hours, 15 minutes ago / Reply

Snatch 1RM: 115 lbs

Arjun Mohan 20 hours, 15 minutes ago / Reply

Snatch 1RM: 135 lbs

Arjun Mohan 20 hours, 15 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 15 Rounds

thomas echols

thomas echols 20 hours, 15 minutes ago / Reply

7/17/2019 - CROSSFIT WORKOUT 1: 16 Rounds

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