Snatch | WOD 6.24.18

Snatch

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

Thanks to all who participated on yesterday’s “Stonewall” Pride workout! We raised over $2000 to benefit the Sylvia Rivera Law Project and Marsha P. Johnson Institute. You can still donate here | Photo by Coach KHarpz

September 22-23rd: Birthfit Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Time and Date: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: “Stonewall”
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