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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
Remember it is TitanFit KIDS today. Kids and parent ONLY until 5:00 pm.
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini Metcon"
Tabata Row!
Those that DL'ed on Sunday, February 8th, will work on skills (e.g. SN Bal, RDLs, etc) today.
Compare to:
TITANFIT: Sunday 081109
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
Push-up ladder day 21. 231 CTD Push-ups to buy in/catch up.
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
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: Tuesday 080603
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Workout:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Hey, it is a new month so the new painstorm is out...
CrossFit Manchester delivers the pain this month:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:
0.75 of BW overhead squat
0.25 of BW weighted pull up
0.75 of BW thruster
then
1 mile run
Warm-up
Using 45 lbs, 15 lbs bar or PVC
3x
Pressing Snatch Balance x3
Heaving Snatch Balance x3
Snatch Balance + OHS x3
Sotts Press x3
Workout
Snatch Balance - x5, x3, x3, x1, x1, x1 x1
Let's get a 1RM for this skill transfer exercise. Doing so will give us more confidence to catch the Snatch in a full squat and will make us better athletes. In theory, your 1RM Snatch Balance will be greater than your 1RM Snatch...not saying, just saying
REST 5 minutes then:
One arm dumbbell* snatch (alternate arms every 10 reps), 20 reps.*
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 20 reps.*
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight
MW and family for a fun Sunday workout...
Warm-upusing 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3
WorkoutSnatch
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 1RMCompare to:TITANFIT: Saturday 080301
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
All 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
Photo Courtesy of CrossFit.com
Warm up
Yes I know it is a repeat from yesterday...unfortunately as it was our first day no one did the warm-up. As they say, "The beatings will continue until moral improves".
Skill transfer exercises for the snatch
3 sets:
- 3 overhead squats
- 3 pressing snatch balances
- 3 heaving snatch balances
- 3 snatch balances
Workout
Power clean + front squat + mid-hang clean - 5 sets at 70% of your 1RM
Overhead squat – heavy single
Then
3 rounds for time of:
500 m row
15 push-up
The row PU is a competition. Pick someone at the gym and 3, 2, 1 GO! Fuller - I'm callin' you out!
JB Ownin' the 1-Arm Snatch
Warm-up
Skill transfer exercises for the snatch
3 sets:
- 3 overhead squats
- 3 pressing snatch balances
- 3 heaving snatch balances
- 3 snatch balances
Use a 45 lbs bar (ONLY) for the warm-upWorkoutPower/StrengthJerk:
Your choice, BTN, Rack, Push, Split
5 sets of 2 reps
CS lovin' wallball
