Snatch
12 Minutes to build to a heavy single for the day, then:
Every 30 seconds x 12 reps (6min) Snatch at 90% of today’s heavy single.
Full snatches. You get 1 chance at each rep on the 90% work. Score total weight moved.
Post total weight moved to comments.
Exposure 2 of 8
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For Time:
50 Russian Kettlebell Swings 24/16kg
30 Box Jumps 24/20″
40 Russian Kettlebell Swings
20 Box Jumps
30 Russian Kettlebell Swings
10 Box Jumps
Post time and Rx to comments.
Ring in the New Year with next Sunday’s Iron Maidens Lift’n’Learn Session! | Photo by Thomas H.
Join Us for the Next Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm
Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.
Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.
New Year’s Day (and Beyond) Schedule Changes
Today, JANUARY 1st (New Year’s Day)
CF Group Classes:
10am, 11am, 12pm, 1pm
Open Gym:
6pm-8pm
Cancelled:
10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery
MONDAY, JANUARY 2nd
CF Group Classes:
Normal schedule
Cancelled:
4:30pm CrossFit Preteens
WEDNESDAY, JANUARY 4th
CF Group Classes:
Normal schedule
Cancelled:
4:30pm CrossFit Preteens
Finally, the Look, Feel, Perform Better Challenge kicks off TOMORROW, but you still have until January 5th to sign up! Go here for the sign-up checklist.
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Rowing Tips for CrossFit Tim Harron
Work. Walk 5 Minutes. Work NY Times
I'm shocked (and rather pleased with myself) that I made it into 10 AM.
Best snatch was 83, worked at 73 for the 12 reps and made all of them. Thought I was slick on the WOD because I did everything unbroken but Kayleigh still smoked me by almost a minute. 6:15.
Did a bit of kipping practice afterward and then some AR. Needed it.
Happy New Year everybody!
Snatch: 63×2, 73×2, 83, 93, 103.
Work at 93, failed the third rep.
WOD: 5:17 Rx. All unbroken.
Pull ups: 4-3-3-3
Bench Press: 105 x 2 x 6
Tabata Assalt Bike
Happy New Year everyone!
1pm
4th exposure to snatch. Haven't been working my shoulder mobility as much as I should be and I felt it. Worked up to 52lbs, went down to 47lbs. Whit pointed out that I was moving too early and using my arms too much. Once I let the bar come past my hips it got easier to get under the bar. Was not consistent, several very handsome power snatches interspersed with sort of proper snatches. Missed 1 completely so 11×47 = 517lb total weight moved. Sad I'll probably miss most of the exposures this cycle because I work Sundays but reassuring to make progress a little at a time.
Metcon:
7:49 16kg kettlebell, 16inch box.
Didn't RX the box because I wasn't in mental or physical shape to not destroy my shins on a 20 inch.
Auto-piloted in to OG tonight. Didn't have much motivation, but ended up getting some good work in. Butterfly pull-ups are starting to come together which made me happy.
Alternated between:
1) 3 Power Cleans @ 83#, 93#, 103#, 113#, 123# — did 2 sets of 3 at this weight, missed a few, not pulling under, elbows slow.
2) Butterfly pull-up practice — getting over the bar, sets of 2 and 3 — thanks to Brett for the advice and encouragement
3) Handstand Holds ~:20 toe-taps, some successful balancing
Next, alternated between:
1) 2 Clean & Jerks @ 83#, 93#, 103#, 113#, 123#, 133# — only did one at this weight. Felt like I'd have to change to lifters and maybe throw on a belt to commit to moving this weight for a double and to move up from here. It wasn't that kind of night for me. So I stopped there. Happy with the jerks though.
2) More butterfly pull ups! This time staying on the bar for 4-5, some were chest level but not making contact.
In a burst of competitive spirit at the end, 2 Max unbroken Toes to Bar attempts — 16, then about 3 mins later 18. Trying to beat Jake's 30. I will tomorrow 😉