hang snatch

CrossFit WOD – 161230

Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions!   WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between)  … Read more »

CrossFit WOD – 161102

How do you do cardio without a treadmill?   Strength/Skill EMOM x 30 1:  30 – 50 DUs 2:  7 TNG Power Snatches (Pick Your Weight) 3:  9 Pullups *Score is weight used for the OTM   Hurry up and… Read more »

CrossFit WOD – 160831

Ever seen a prettier over head squat than Jason’s, I haven’t!   WL 15 to 20 mins to find 5 RM Hang Squat Snatch   Skill Handstands or Rope or Rings   Because everyone loves to squat…..right?

CrossFit WOD – 160727

Lindsay giving us a great overhead position for her squat snatch!   WL 15-20min to Find 1 RM Squat Snatch   Then 5×2 @ 80% of 1RM Squat Snatch   Give the volume a break today because…

CrossFit WOD – 160707

We’re going to start knocking out some 1 rep maxes this month… Just not today…   We’ve had a lot of highly dense days over the last couple weeks so it’s time to slow down a bit, starting today. It’ll… Read more »

CrossFit WOD – 160627

Doing some CrossFit Benchmark WODs!   “Isabel” For Time 30 Snatches (135/95)   *8min Cap   Skill Open skill work   Retest day.  We’ve done this but it was a looooooong time ago.  Search for it on your ZP account!

CrossFit WOD – 160625

Yay! Free Bootcamp at 10:30am at Burke!   Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke.   WL E2MOM x… Read more »

CrossFit WOD – 160608

Not sure where the cape came from but hey, who am I to give him a hard time (I’m the guy that wore the poop face mask, right?)?   WL 5×1 Hi Hang Squat Snatch Hang Squat Snatch Squat Snatch… Read more »

CrossFit WOD – 160511

Congratulations on getting to the bottom of the overhead squat, Jason.  Hard work pays off, huh?   WL EMOM x 20 1 Snatch + 1 Hang Snatch   ~70% of 1RM *Cannot drop the bar between the snatch and hang… Read more »

CrossFit WOD – 160505

Proud of you, Chelsey!  Always working to be better and to do better!   MetCon 8min AMRAP 5 Power Snatches (135/95) 100m Run   Get it!