Snatch
Performance
Every 90 Seconds x 10:
Mid-Hang Snatch
Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.
Fitness
Every 90 Seconds x 10:
Snatch Grip Deadlift + Mid-Hang Power Snatch + Overhead Squat
If you’re newer to the lifts, then choose the Fitness option, breaking the movement up a bit. Use the first few sets to build, with the goal of making a few reps at a challenging weight before dropping weight for the final 2 reps to finish on a few perfect reps.
Post loads to comments.
Exposure 5 of 8
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3 Rounds for Time:
550m Run (1 lap)
50 Sit-Ups
Post time and Rx to comments.
This round is on Stella | Photo by Thomas H.
August 26th: CrossFit Strongman Specialty Course
On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
The Strongman Course teaches participants:
- Safe, proper and efficient movement using strongman objects
- How to coach strongman movements
- How to incorporate Strongman training methodology and programming
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Yesterday’s Results Board: WODurday
How I Trained My Motor Cortex to Help Me Squat More BarBend
Behavior-Based Goal Setting Girls Gone Strong
Stoked to see Rob and the CF Strongman crew coming to Brooklyn. This course was SO MUCH FUN, and really worth it in my opinion.
PS – the runs today are 550m/1 lap
The articles are both super interesting today! Maybe DOs next purchase should be that motor cortex device. Hah!
I also really appreciate the idea of behavior-based goals. I have a feeling quite a few of us are super hard on ourselves all the time because we ground ourselves in those outcome-based goals… Great reminder!!
3x:
10 sidelying T-spine windmill (2.5# in hand)
:45 bar hang mixed grip
10 KB windmills (8kg)
3x each arm
22.5# saoh carry 60m— really challenging to keep that good form!
Instead of snatch I deadlifted— slower down than up tempo:
8×155
6×165
4×175
8×160
6×170
4×180– last rep was slow on the way up, but I think I maintained good form. No belt.
Wod: 12:15 rx, but I might have lost count during the first round of sit-ups when I had DO tie my shoes! Thanks, btw 🙂 My sit-ups are so much faster with all those GHDs I’ve been doing instead of TTB! That’s one positive in all this annoying shoulder stuff!
I was genuinely in awe of your sit-up speed in Short Circuit yesterday!
AG
A.
50ft quadruped bear crawl
10-20 sec HS hold
6 alt inverted shoulder taps
x2 sets
B. Handstand Walk Practice
C.10 min @aer pace
270m run
15ft HS walk/3 wall walks
8 box jump overs, 24/20
rest 5 min
2 sets
I love that picture 😃
Strength cycle: I thought we might have pause squats today, but Jeremy had other, heavier, ideas.
Squat 185x5x3
Bench 120x5x3
Deadlift 235×5
All fine, and all felt easier than 10# less of everything did on Monday. Yay, I’m back in the groove!
Also, SO NICE that the gym was not a sauna today.