Snatching and Cleaning

Today's WOD:

Snatch x2 @ 70% of 1RM.

Snatch x1 @ 85% of 1RM.

Snatch x1 @ 90% of 1RM.

Attempt a new Snatch PR for 10 Minutes

 

Clean & Jerk x2 @ 70% of 1RM.

Clean & Jerk x1 @ 85% of 1RM.

Clean & Jerk x1 @ 90% of 1RM.

Attempt a new Clean & Jerk PR for 10 Minutes

Warm-up:

Run 400m or Row 500m

Burgener Warmup

1 Minute Bar Work:

1. Hang Power Snatch
2. Overhead Squat
3. Jerk

MOD:

• Snatch
• Clean & Jerk

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

13.4

Today's WOD:

CrossFit Open 13.4

  

3 Clean & Jerk 135/95 lbs

3 Toes-to-Bar

6 Clean & Jerk 135/95 lbs

6 Toes-to-Bar

Continue in this fashion for 7 Minute AMRAP

Score total Reps.

Warm-up:

Jump Rope 3 Minutes

One Minute Bar Work:

1. Front Squat
2. Push Jerk
3. Split Jerk
4. Clean & Jerk

MOD:

• Clean & Jerk
• Toes-to-Bar

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

KTE & Doubles and a Twist

Today's WOD:

7 Knees-to-Elbows

21 Doubleunders

  

10 Minute AMRAP

*At the start of every minute perform 1 Clean and Jerk @85%

5 burpee penalty for missed Clean & Jerk.

Warm-up:

Jump Rope for 3 Minutes

One Minute Bar Work:

1. Front Squat
2. Split Jerk
3. Clean & Jerk

MOD:

• Clean & Jerk 10 in 10
• Knees-to-Elbows
• Doubleunders

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

For Abbette

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

Today's WOD:

Abbette

  

1 Mile Run

21 Clean & Jerk 155/105 lbs

800m Run

21 Clean & Jerk 155/105 lbs

1 Mile Run

  

For time.

Last on: 08 01 12

Time Limit: 36 Minutes

Warm-up:

Walk: Inside Outside Heel Toe

Agility Ladder x10

Sprint Team Run 400m

One Minute Bar Work:

1. Clean
2. Push Jerk

MOD:

• Pose Running
• Clean & Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Cleaning a PR

Today's WOD:

Cleaning a PR

  

Clean & Jerk @ 65% of 1RM for 5 Minutes.

Clean & Jerk @ 85% of 1RM for 5 Minutes.

Clean & Jerk @ 90% of 1RM for 5 Minutes.

Attempt a new Clean & Jerk PR for 15 Minutes

Warm-up:

Pacer Run 400m

One Minute Bar Work:

1. Deadlift w/bar
2. Clean w/bar
3. Behind-the-neck Jerk with/bar

Burgener Warm-up

MOD:

• Group Clean & Jerk Work
• Clean & Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: