Monday: Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”
Tag Archives: power snatch
WOD Tuesday August 9th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”
Weightlifting August 8th, 10th, 13th
Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”
WOD Tuesday August 2nd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check outContinue reading “WOD Tuesday August 2nd”
Weightlifting August 1st, 3rd and 6th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting August 1st, 3rd and 6th”
WOD Thursday July 28th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 5 minutes: 1 High Hang Snatch 2. Every 30 Seconds for 5 minutes: 1 Hang Snatch 3. Every minute on the minute for 10 minutes: 1 Snatch 4. For Time: 100 Double Unders 50 Box Jumps 25 Toes to bar
WOD Tuesday July 26th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”
Weightlifting July 25th, 27th, 30th
Monday: Mock meet Snatch x 3 attempts 2. Clean and Jerk x 3 attempts Wednesday: Power snatch x 1 x 3 @ 85% 2. Snatch x 1 x 3 @ 90% 3. Power clean and jerk x 1 x 3 @ 85% 4. Clean and jerk x 1 x 3 @ 90% Saturday: Meet day!Continue reading “Weightlifting July 25th, 27th, 30th”
WOD Tuesday July 19th
Warm up: 3 Rounds: 5 Snatch Pull + Hang Power Snatch, 5 Box Jumps, 5 Toes to bar Every minute on the minute for 10 minutes: 2 Power Snatch 2. 5 Rounds for Time: 20 Box jumps 10 Overhead Squats 20 Sit ups These are the Fittest Teens on Earth from the 2015 CrossFit Games.Continue reading “WOD Tuesday July 19th”
WOD Wednesday July 13th
Warm up: 400 Meter Run, 20 Burpees For Time: First do 10 Rounds: 1 Wall Climb 2 Bar Muscle ups 3 Power Snatch Then Immediately do 10 Rounds: 1 Rope Climb 2 Thrusters 3 Burpee Broad Jump 6′ / 4′ *Use same weight for both the Power Snatch and Thrusters. *Please mop up your chalkContinue reading “WOD Wednesday July 13th”
CrossFit Havoc 