squat snatch

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

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 – 160518

Consistent work creates consistency.  Similarly, practice doesn’t make perfect.  Perfect practice makes perfect.   WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs   A little bit of this; a little bit of… 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!

CrossFit WOD – 160422

Don’t forget to have fun in life for what is life without a little fun?!   WL E2MOM x 4 1 Panda Pull + 1 Hang Power Snatch + 1 OHS   *Progressive & Heavy   Buy Out NOT For… Read more »

CrossFit WOD – 160411

Testing out the snatch!   Don’t forget to support our fellow IHCF Athletes at the Festivus Games this weekend! Details to come!   WL 15-20min to find 1RM Snatch   MetCon CFG Open WOD 14.1 10min AMRAP 30 DU’s 15… Read more »

CrossFit WOD – 160405

Lindsay has steadily been getting stronger and stronger.  Matter of fact, she knocked out her first strict pullup, not too long ago… Yeah, buddy!   WL E3MOM x 5 Snatch Complex 1 Hi Hang Squat Snatch 1 Hang Squat Snatch… Read more »

CrossFit WOD – 160316

Lookin’ good Tony!   WL E2MOM x 5 2 Snatches 1 Overhead Squat   *Progressive   MetCon Tabata Power Snatches (95/65)   *Score is total reps   High intensity for a short duration = High density WOD today!

CrossFit WOD – 160310

It was a blast doing 16.2 and 16.3 might just bring up the skill level.  But we’ll find out…   WL EMOM x 10min 1 Snatch   *Start at 80% of 1RM and can adjust from there   MetCon 21-15-9… Read more »