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:

 

Snatching and Doubling

Today's WOD:

Snatch 3-3-3-3

  

Followed by:

  

35 Doubleunders

1 Snatch Attempt

  

7 Rounds for total load and time.

Time Limit: 15 Minutes

  

Followed by:

  

40 GHD Sit-ups NFT

Warm-up:

Jump Rope 3 Minutes

2 Rounds of:

1. PVC Pass-thru x10
2. 10M Elbow to Instep
3. Burgener Warmup

MOD:

• Snatch
• GHD Sit-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

13.1

Today's WOD:

CrossFit Open Wod 13.1

  

40 Burpees

30 Snatches @ 75/45 lbs

30 Burpees

30 Snatches @ 135/75 lbs

20 Burpees

30 Snatches @ 165/100 lbs

10 Burpees

Snatches @ 205/120 AMRAP in remaining time.

  

17 Minute AMRAP

Warm-up:

1. Run 400m or Row 500m
2. 10m Elbow to Instep
3. 10m Inch Worm
4. Burgener Warm-up

MOD:

• Burpee
• Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

CrossFit Games Open 12.2

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

CrossFit Games Open 12.2

  

30 Snatches 75/45 lbs

30 Snatches 135/75 lbs

30 Snatches 165/100 lbs

210/120 lbs Snatch, as many reps as possible

  

10 Minute AMRAP

Warm-up:

Row 500m or Run 400m

One Minute Gym Work:

1. Squat
2. Burpee

Burgener Warm-up x2

MOD:

• Back Squat
• Snatch

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

The Theme is the Snatch

Today's WOD:

7 Snatches @ 55% of 1RM

5 Hang Squat Snatch @ 55% of 1RM

3 Snatch Balance @ 55% of 1RM

  

5 Rounds for time.

Time Limit: 15 Minutes

  

Followed by:

  

15 Jump Rope Singles Alt Leg

15 Weighted Sit-ups 35/25lbs

  

5 Minute AMRAP

Warm-up:

Jump Rope 3 Minutes

One Minute Bar Work:

1. Snatch Grip Deadlift w/bar
2. Hang Power Snatch w/bar
3. Snatch w/bar

MOD:

• Snatch
• Hang Squat Snatch
• Snatch Balance
• Jump Rope Singles Alt Leg

Post-WOD:

Rollout: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: