squat snatch

CrossFit WOD – 160920

Let’s do a little bit of heavy work and move on to something fast…   WL   5×2 Squat Snatch @ 85% of last week *2min rest between sets   MetCon   21-15-9 For Time Calorie Row Burpees   *8min… 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 – 160818

Isn’t that right, guys?  Picking up heavy things and throwing them back down again.   WL 5 Sets 2 Power Snatch + 3 Overhead Squat   *For weight *2min rest b/n sets   MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »

CrossFit WOD – 160805

In traditional CrossFit fashion:  being prepared for the unknown and the unknowable.  In this case, will it rain or will it not?  Where will we be for Free Bootcamp?   Make sure you keep an eye out for any updates [on… Read more »

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 – 160719

Waddle the night away!   MetCon 5 RFT   5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m)   *12min Cap    

CrossFit WOD – 160714

Taking out the squats for a day as they may [or may not] be showing up tomorrow… Who knows…   MetCon 16min AMRAP   25 Power Snatches (115/80) 25 Deadlifts (115/80) 25 Pendlay Rows (115/80) 200m Run   A little… Read more »

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 – 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 – 160617

It looks funny when we warm up our hips and lower legs for running, huh?   WL EMOM x 20 Even = 2 Squat Snatches (Heavy) Odd = 5 Strict Pullups   Finishing the week on a heavy note