Snatch Complex
Every 2 Minutes for 18 Minutes (10 Reps):
Snatch Lift-Off + Pause (knee) Snatch
Perform a Snatch Lift-Off, holding the bar just above the knee for a 2 count before returning it to the floor. Perform another Snatch Lift-Off, this time holding the bar at the knee for a 2 count before performing at Snatch from just above the knee. Warm up and work at 65-80% today, focusing on balance off the floor and speed above the knees.
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Exposure 5 of 8
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For Time:
400m Run
400m Sandbag or Goblet Carry (heavy)
400m Run
Post time and Rx to comments.
Photo by Thomas H.
Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.
Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 4 weeks. Students can then focus on that goal outside of class.
Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility
When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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Yesterday’s Results Board: Team AMRAP
12 Mind-Bending Perceptual Illusions Nautilus
Why Do Couples Get Matching Tattoos NY Mag
#5
AG
A.
3 rounds – NFT:
5 dips
8 box jump step down
10 hanging leg raises
2 min row/bike/run – increasing pace
B.
Rope climb practice
C.
Every 6 min complete:
1-2 rope climbs
20 burpees
300m row
x 3 rounds
D.
5-10 min cool down
Great article about Jess and I.
All snatches at 65#. Feeling run down even after nearly 10 hours of sleep so kept it light. Skipped the second part and did my Bulletproof back workout instead.