Warm-up
Snatch Assistance Exercises
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then
"Mini" MetCon
Tabata Mash-up
Box Jumps
Push-ups
KB Swings
Sit-ups
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press
Workout:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Compare to:
TITANFIT: Monday 091228
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press
Workout:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Compare to:
TITANFIT: Monday 081013
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
THEN
Snatch Pulls, again work up to 110% of your Snatch 1RM
Compare to:
TITANFIT: Thursday 090806
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
Compare to:
TITANFIT: Wednesday 090729
THEN
Back Squat 5x5 @ 65% or your 1RM
Workout
Snatch Grip Dead Lift + Snatch Shrug
Work up to 120% of your Snatch 1RM x2, 2, 2, 2, 2
Happy Birthday Mr. Moninger!
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
REST Then
"Mini MetCon"
5x 250M row 5 Burpees
Compare to:
TITANFIT: Wednesday 090506:
Let's hope my Mini MetCon will be better than the following!
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
REST, THEN
3 rounds for time:
250 m row
10 - pull-ups
10 - KB Swings (2 pood)
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
Compare to:
TITANFIT: Sunday 081102
Yesterday Kelin noted CrossFit enabled him to shovel the snow. I too can attest to thanking CrossFit while moving snow yesterday. Anyone else have a tale to tell?
BTW, real shoveling is more fun that virtual.
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Compare to:
TITANFIT: Tuesday 081118
Warm-up
using 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3
Workout
Snatch
Reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Thursday 081009
They both set PRs. One seems happy, the other, not so much!
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Compare to:
TITANFIT: Monday 080818
I thought we were going to do OHS today, but they had different plans for me...that being the case, here you go!
Newbies
Workout
Snatch assistance exercises (Pressing Snatch Balance, Heaving Snatch Balance and SN Balance)
Then
Rowing Tabata
Old Timers
Workout
For time:
5 x
20 - OHS (M 95#, F 65#)
20 - KTEs
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
Compare to:
TITANFIT: Monday 080721
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press
Workout:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Compare to:
TITANFIT: Thursday 080619
55 push-ups!
Warm-up
using 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3
Workout
Snatch
Reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Thursday 080807
Day 32 of the push-up challenge...if you are just starting do 528 CTD push-ups to to buy in/catch up.
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
