CrossFit South Brooklyn

Established 2007

Power Snatch

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3-3-3-3-3
(E1/4) Sets Across or Max Effort

Snatch Pull
3-3-3

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compare to 3.29.10

DIY Assistance Work
GHD Sit-Ups 3×10
or
Weighted Sit-Ups 3×15

Gabrus
Gabrus on Thrusters during, "The Brooklyn Lyceum"

Happy Birthday, Rob M!

Write one WOD using the following three movements: Rowing, Thrusters and Double Unders

Comments

  2. mine’s similar, but..

    row 1000m10 thrusters10 DUs8 thrusters20 DUs6 thrusters30 DUs4 thrusters40 DUs2 thrusters50 DUsrow 1000m

    wow, that sounds awful now that i’m actually looking at it..

  4. Excellent coaching by Jeremy this a.m.. Also, just registered for the Queens and Bronx 1/2 marathons. Running on the CFSB (Crossfit South Brooklyn) Team.

  7. With one minute of rest between rotations:

    Partner fight wod.

    Partner A rows 500 meters while partner B does 3 95lb thrusters and max du for duration of the row.

    Then switch.

    5 rounds, decreasing distance by 100 meters a round. Scored as total double unders. Greater number between partners wins.

  8. “The Swirly”

    21-15-9

    Row (calories)

    put your nose on a whiffle ball bat and spin around

    One arm Thrusters (50lbs)

    DU

  9. Fun noon class with Coach Jeremy. Learned a LOT about the snatch, which remains a mysterious and elusive movement.

    WU: 53×3, 73x383x3x2, 73x3x3. Scaled back the weight because my form was falling to crap. As I recall I got up to 75 for 3 last time we did this, so I feel OK.3×3 snatch pulls @93. These felt great.3×10 GHD situps.3×10 white band strict pullups.

    I like Dan’s workout, except I’d modify it to be 10 thrusters and make them heavy–50/30 or something.

  10. great class with coach jeremy, deb and charlotte.

    WUfoam rollpower snatch progressions.5xsnatch pull, powere snatch, ohs

    WOD(75×2 95×5 125×3)145×2 145x3x2hamstrings are too tight.

    ACC WKsnatch pull 165x3x3GHD SU 10×3

  12. First time taking the noon class. Nice to take with McGrath and Charlotte. Thanks for the progressions Jeremy. They helped clean some stuff up.

    (44×3,49×3,49×3) 53x3x5 Starting to get the sense of this movement. I have an idea of how I want it to feel, just need to be patient I guess. Hard to find that balance between thinking it through and getting out of your own way.

    snatch pull at 58x3x3

    GHD 3×10. Liked the GHD as a means to help find that 2nd pull moment in the power snatch.

  13. PSn (3): (33, 63, 73) 83x3x5snatch pull: 103x3x3then went back and did another set of snatches at 83, and david was right, they felt a whole lot lighter

    acc work: a few frustrating pull-ups and 3×10 GHD sit-ups

  14. Alright, the captains back! happy to hear that your clavicle is continuous again.

    I like the penalties Gabrus incorporated, the novelty and wrench from willy and the fun competition and scoring of Malcolm’s workout. mine was no way near as original.

    100 double unders20 thrusters1000 meter row20 thrusters100 double unders

    tonight: power snatch 5×3 105,100,100,105,105

    handstand pushups: 2,2,3,3,4 looking for a starting point to work these through the next cycle.

  15. Snatches: progressions @33, 53×3, 63×3, 73×3, 83x3x5, snatch pulls 103x3x3, snatches 83×3.

    Great to have Katie back! Even if she is a slave driver and makes me do extra sets of snatches.

    workout “Cutie Pie”:For time60 double undersrow 50040 45lb thrusters

  16. Lots of fun snatch practice tonight.

    After a good warmup did these across at 95. If I am staring intently at a single point I can avoid my awful head duck. If I look away even a little I doge with my head.

    Did the snatch pulls at 145. Felt good. Did a couple of single snatches after at 115 which didn’t have the head duck and felt light as could be. Nice. I think so long as I can stare intently at an object I may have finally kicked the dodge tick.

  17. Fun with snatches, 115×5 then 125 across for the remaining 4. Still pretty wonky with my form, muscleing/willing the bar overhead. The heavy pulls helped a ton. Happy to have this in the rotation for this cycle, super fun movement.

  18. So I didnt read my log before I went today and had a tough time.

    I did warmup at 75, 95, then jumped to work at 105 which got a lot tougher quickly. Despite struggling a bit I went up to 110 and that was a failure.

    I thought I had gotten up to 125 last cycle so I was basing it off that. However my last cycle max was at 110-115–so I was basically there today–duh.

    Guess I have something to work on next week.

  19. snatches!

    53×3,63×3,73×3,78x3x2

    snatch pulls at 98x3x3

    then went back to the snatch and got 83 which is a PR (i believe)

    great to see david back – remember to TAKE IT EASY killa’ (speaking from experience!!!)

    3×10 GHDs

    handstand practice, feeling more comfortable doing free standing handstands

    handstand push-up practice, a bunch of sets of 2 and 3 w/ 2 abmats.

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