Snatch
Performance
Snatch 1RM
Warm up and build to a 1RM for the day.
Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat
If you’re newer to the lift, build to a heavy load for the day on the complex.
Post loads to comments.
Exposure 8 of 8
_____________________
Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute
If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.
Post work to comments.
Coach Callie demos an arm bar escape with Carlos at our Sunday Brazilian Jiu Jitsu class
Today’s Schedule
Today we’re hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
- 11am CrossFit Kids is cancelled.
- We will not be able to offer Open Gym hours outside the usual 6 to 8pm.
Our front desk staff will be at 608 Degraw. Please check in for all classes there!
THIS FRIDAY: CORNHOLE TOURNAMENT
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
_____________________
PSA: You Have a Second Brain Deep in Your Butt Mel
Injury Prehab with Natural Movement Breaking Muscle
Is there AG today at 2pm?
Yes (as far as I know)
Thanks!
AG
A.
2-3x
5 db high pulls/side
3 wall walks
20 alt plank toe taps
B.
kipping HSPU Practice
C. 20 min w/partner @aer
5 hspu
10 box jump over
130m run
Plea from Strength Cycle peeps: Please, please, if you’re in group class in 608, don’t walk into the path of a Strength Cycler who’s taking a barbell out of the rack! It was a little scary this morning, especially for those of us in the rack nearest the plates and PVCs.
The lifting was GREAT:
Squat 210×3, 200x3x2. Everything is moving really, really well. Somehow I’ve lost my fear of squatting to depth when things get heavy, and the bar speed was good enough that I know I have room to grow still.
Press 80x3x3. This was considerably more of a struggle than the squat. Sacha, I saw you got up to 85x5x3 and I am SO JEALOUS! Get it woman!
Barbell rows 95x8x3. I was supposed to do 90 but Sam talked me into 95 so that she and I could use the green plates. Peer pressure is a good thing sometimes.
Thanks Stella! I feel like my time doing the AG Strength classes really built my upper body strength. Now, I’m struggling with deadlifts as the weight gets heavier. Some of it is mental. I’m currently suffering from Delayed Onset Muscle Syndrome (DOMS) so I may take a week off from Starting Strength class. Let’s both get it woman!
1pm class with Osorio and Snickers
Snatch 157lb – 2lb PR! Grateful for the 1lb plates. Test week was good, PR most of my lifts except for the C&J.
Metcon happened, it was all about the planks.
2pm AG
Kipping HSPU is slowly coming along, managed to keep 4 HSPU per round consistently, and actually felt the hip drive help with the handstand.
Metcon partnered with Azam, I think we finished around 10 rounds in 20min, kept it really aerobic.