Monday: Snatch: 2,2 @ 80 / 1,1 @ 85% / 2,2 @ 82% / 1,1 @ 87% 2. High hang snatch: 5,5,5 @ 70% 3. Snatch grip deficit deadlift: 3,3,3,3,3 @ 115% 4. GHR / GHSU : 4 x 12 each Wednesday: Power clean + 4 Jerks x 3 sets @ 85% of power clean max 2.Continue reading “Weightlifting July 11th thru July 16th”
Tag Archives: power snatch
WOD Thursday July 7th
Warm up: 3 Rounds: 30 sec bottom of squat hold, 8 back extensions, 8 V-ups Front Squat: 2, 2, 2 @ 95% of your max 2. For Time: 50 Power Snatches @ 95 / 63 *Every Time you Drop the bar run 100 meters
July 4th , 6th and 9th
Monday: Snatch: 2,2,2 @ 85% 2. Snatch: 1,1,1 @ 90% 3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110% 4. GHR / GHSU : 3 x 15 each Wednesday: Power clean + 3 Jerks x 3 sets @ 90% of power clean max 2. Clean & Jerk: 1,1,1 @ 85% 3. Clean Pull under: 6 xContinue reading “July 4th , 6th and 9th”
WOD Wednesday June 22nd
Warm up: Snatch empty bar work x 5 min 15 minutes to work up to a heavy power snatch for the day 2. Power snatch ladder Minute 1: 1 power snatch @ 65% of today’s max Minute 2: 2 power snatches @ 65% of today’s max Minute 3: 3 power snatches @ 65% of today’sContinue reading “WOD Wednesday June 22nd”
WOD Wednesday June 15th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 400 meter run / 20 pvc shoulder dislocates / 15 Overhead squats / 10 Seated good mornings 3 Rounds for time of: 15 Power snatches @ 115 lbsContinue reading “WOD Wednesday June 15th”
WOD Tuesday June 7th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: Handstand or plank hold xContinue reading “WOD Tuesday June 7th”
WOD Monday June 6th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 500 meter row / 10Continue reading “WOD Monday June 6th”
WOD Friday May 27th
Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH! USAW Sports Performance Course June 18thContinue reading “WOD Friday May 27th”
WOD Friday May 20th
Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th. Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: Get ready for the workout, Warm up all of the things For Time: 20 Deadlifts @ 315 /Continue reading “WOD Friday May 20th”
WOD Thursday May 5th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”
CrossFit Havoc 