Monday: Block Power Snatch: 3,3,3,3,3,3 every 2 minutes 2. Block Snatch: 2,2,2,2,2,2 every 2 minutes 3. 45 degree btn presses x 3 x 12 Wednesday: Block Power Clean: 3,3,3,3,3,3 every 2 minutes 2. Block Clean + Front squat + Jerk x 6 cycles every 2 minutes 3. Banded GHR: 4 x 12 Friday: Every minute on the minute forContinue reading “Weightlifting December 26th, 28th, 30th”
Tag Archives: power snatch
WOD Wednesday December 28th
Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”
WOD Wednesday December 21st
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
WOD Monday December 19th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
Weightlifting December 12th, 14th, 16th
Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
WOD Tuesday November 22nd
Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 2 minutes of jump rope / Empty bar work for 5 minutes Every minute onContinue reading “WOD Tuesday November 22nd”
Weightlifting: November 21st, 23rd, 25th
Monday: Snatch: 3,3,3,3 2. Hang power snatch: 6,6,6 3. Pause overhead squat 3,3,3,3 @ 82% 4. Weighted sit ups: 2 x 25 Wednesday: Clean: 3,3,3,3 2. Hang power clean: 3,3,3,3 3. Jerk: 3,3,3,3 4. Weighted back extensions x 3 x 10 Pretty heavy Friday: Every minute on the minute for 30 minutes: Minute 1: Snatch xContinue reading “Weightlifting: November 21st, 23rd, 25th”
WOD Tuesday November 15th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
CrossFit Havoc 