squat snatch

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

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!