Every 90 seconds for 10 reps:
1 Mid-Hang Snatch
Start at about 50% and work up as appropriate. If you’re newer or less flexible, then perform a Mid-Hang Power Snatch plus your best Overhead Squat.
Post loads to comments.
Exposure 4 of 8
5 Rounds for Time:
15 Wall Ball Shots 20/10, 14/9
50m 1-Arm Farmer Carry, Left
50m 1-Arm Farmer Carry, Right
The carries should be heavy. Use last week’s carries to inform you of a weight to use today.
Post time and Rx to comments.
Saturday, July 16th: Spikeball Tournament!
An afternoon of friendly Spikeball competition. Haven’t played before? Don’t worry! It’s pretty simple, and the video above explains everything. All are invited! Please let us know in the comments section of the event page if you plan to compete. Teams (of two) can declare beforehand, or we’ll pair you up the day of the tournament. The top three winning teams go on the leaderboard until the next tournament!
Saturday, July 16th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.
Head on over to the event page to sign up and see more videos!
News and Notes
- Today’s 9:00am Yoga class with Jaclyn K. is cancelled.
- This Saturday we’ll be hosting OUTWOD during every group class from 8:00am to 1:00pm. Class will be “free” to any CrossFitter, but we’ll ask all participants throughout the day to donate a drop in membership’s worth to the Orlando Victims Fund. Participants can donate money in advance, but we’ll also set up a computer at our front desk for donations throughout the day. All classes will be running on our regular schedule.
- Sunday’s 11:00am Active Recovery class with Coach Fox is cancelled.
Yesterday’s Whiteboard: Front Squat | Row, Burpees, KB Swings, Box Jumps
Slushies vs. Frozen Underwear for Hot Weather Workouts NY Times
Dad’s Eyes Well Up At Sight Of Perfectly Packed Cooler
Michael A. says
6am with JB and Jess Fox
Snatch: Worked up to 165# and had to call it quits, was hoping to get to my 1RM. The heat made me feel pretty tired (whine whine) and my shoulder has been a bit tweaked from last week's MU's.
Metcon: 8:28 Rx with the 38kg(?) kettlebell (the grey one with the white stripe). Had fun racing DanL outside, and almost got taken out when MattyChm when on the offensive and tried to set a pick. Smooth move.
I am writing this while standing in front of my A/C after taking another ice bath.
James A says
6am with the Jess'
Snatch: Worked up to 135#, muggy morning
WOD: 9:52 with the red kettlebell.
I felt like it was a great idea for Matty, Michael and I to take off at a sprint to the farmer's carry and mess with Dan L; except Dan came up with the same game plan as us on his own and beat us to the bells.
Worked up to 170# which is a PR for Hang Snatch. JB's cues finally started to click today so I took advantage and pushed it a bit.
WOD in 10:20 with a 32kg bell.
This got really competitive really fast. As usual, when I cant compete fitness-wise I resort to cheap tricks that put my fellow athletes in danger. It's sort of my thing.
Dan L says
6am with JB and Jess
Worked up to 187 from the hang. This is an any day weight now, which is nice. Failed at 196 – didn't really commit to it
Fun racing around with the KBs. I somehow got the 40kg one. Couldn't quite catch Michael on the carries and finished in 8:45
KH a.k.a. Cage says
8am with Fox. Worked up to 88# on the hang snatch and there's room for more. Focus today was on full extension with the shoulders behind the bar, and dropping down fast. WOD in 12:06 with the 14# wall ball, unbroken, and a 24kg bell. So schweaty.
Brendan B says
7am with JB
Snatch – Up to 125#
Hang snatch PR for me. I find it easier to keep the bar vertical and really shrug up as the weight gets heavier. My goal is to hit 135# this year…slowly getting there.
Metcon w/ 28kg bell – 11:25
I felt like I moved so much faster than this, but guess not. Everything unbroken.
8 AM with Fox.
Not going overhead, so I did cleans- up to 95# (PR)- need to get the elbows going faster.
WOD in 10:55 RX with a @28k kb.
hard to know if today was sweatier than yesterday.
Allie B says
10am class cuz I slept in hard!! fun class.
Snatch: 78#! 5# PR. Jess said I was solid with the pull and really vertical, which was exactly what I've been working on! She gave me a great cue to keep knees out– bam I was really able to get under it. Also Keith noticed my wrist was doing something weird which helped, too!
WOD: 10:07 with white kb. I basically discovered I could run with the bell. Should probably go heavier next time…
Anyway, really pleased my snatch balances, OHS and snatch pulls have been helping out!!! Accessory stuff works, guys!
Last training day before the meet. Light singles and a few pulls.
Clean and Jerk
Feeling strong for Saturday.
After travelling/grad school classes, I managed to take a little bit too much time off! Rolled into AM OG after a week of rest (partying with family).
Wanted to keep it light and not kill myself to get back into the groove
Snatch 65% x 2 x 5
CJ 65% x 2 x 5
BSQT 60% x 10 x 3
Totally wrecked me. Dripping sweat. Shirt came off. Couldn't talk myself into any conditioning. Happy to back and moving, hope to get back into my programming tomorrow.
Congrats Allie- those snatch PRs don't come easy.
Did some catching up on Monday's bench and row work this afternoon.
5 x T2B
5 x HSPU
10 x OHS 22#
Some DU practice.
120 x 10 x 3
Bent over row
90 x 10 x 3
Then unbroken DU's for time
Then I played SpikeBall for a bit with Lauren, DO and Ryan. Obviously I'm a natural. Ha.
4:30 group class with MeLo.
Worked up to 68# on the snatch. Not fully extending. Need to think about squeezing my quads and butt. Took a video and I think I see what's going wrong.
WOD Rx in 11:52
Kinda did this with a NFT attitude. The heat was crazy today.
David Osorio says
5 Rounds NFT:
5 Strict toes to bars
:20 Ring Support as wide as possible
10 Unbroken Bar Dips
3 Rounds NFT
Parallette Handstand Practice
5 Glute Ham Raises (so hard)
:30 Supine Static hold on GHD
Worked up to 80 kg (176lbs) for two singles
David Osorio says
Also I'm so stoked for the Spikeball tournament. I think a few people are going to get together this Saturday between 2 and 4 to scrimmage/practice.
Ben Lock says
Worked up to 205 on the snatch work
All felt good but missed 215# twice bc I didn't lock out
WOD with the 90# Jerry can completed in 10:45
That wasn't fun
Then did some GHDs
2×5 with 30# slam ball
2×10 first 5 no weight last 5 with 30# slam ball
Allie B says
Lol! DO I am horrible with hand/eye coordination, or so I thought… But I'd definitely join the party!
1. Got #1 on trig final I never thought was possible
2. Am somewhat decent at Crossfit– never thought possible
3. Maybe I am a spikeball genius that I never thought would be possible!
Anyone wanna be my unassuming partner!?
Hang Snatch on the :90 for 10 rounds
63, 68, 73, 78, 83, 88, 93, 98, 103, 108f and another 108f for good measure
103 felt easy. I probably got mental about the 108 bc it's so close to my best snatch
3 pull ups
3 banded MU transitions w strict dip
3 kipping dips
Parallette handstand attempt
3 hspu negatives :08
:30 GHD hold
Then I dabbled in a little spike ball, which proved to be as entertaining to watch as it was to play.