06.30.2023

Strength
A. drop snatch 
3 sets of 3 reps
B. snatch balance
3 sets of 2 reps
C. snatch lift off + snatch
6 sets @ 65-70%
build based on quality

WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65  75/55  45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"

07.14.2022

Warm Up
2 sets
1:00 cardio choice
50 feet quadruped crawl- push into the ground to stay active through the shoulder blades https://youtu.be/8y-C1wUb-3c
10 single arm ring rows- keep elbow in close, square up the hips
10 scap push ups- focus on keeping the elbows straight



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 5 sets of 2 power snatch + 2 OHS @ no more than 60%
B. 5 sets of snatch lift off + snatch below the knee @ 60-70%
*keep these light for great technique work*


WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights

*record reps of hammer strikes and box jumps
**record load used on each round of the cleans

07.06.2022

Warm Up
2 rounds8 Alternating Bird Dogs (3 sec hold at top)5 1-arm Walking KB Swing (each side)15 second Standing Straight Leg Hold (each side)30feet  Mixed Carry - Waiter-Overhead (each side) Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps  https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps
 
 
Snatch Warm Up- 5 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


  
Strength
A. 4 sets of 2 muscle snatch
B. 5 sets of 2 power snatch @ 70%
C. 5 sets of 1 snatch lift off + 1 snatch @ 75%

WOD
"Independence"
For Time
10 power snatch 135/95   115/75    75/55
20 box jump overs  24/20"
40 DB hang clean & jerk - dual DBs   35/25  20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch

12.21.2021

Warm up
2 rounds
500/400m row
5 barbell hang muscle snatch
5 barbell hang power snatch
5 barbell power snatch
handstand hold 30 seconds


Strength
4 sets of 2 muscle snatch- light load, good positions

Every 2:00 for 10 minutes
2 snatch lift offs + 1 snatch @75-85%

snatch lift off = floor to mid-patella, then pause for 1 sec, then return to the floor

snatch pulls
5 sets of 2 reps @ 100-105%

WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises

05.06.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dog rows
7 push ups- with good form

Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS



Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 2 snatch drops- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 hang squat snatch start with 60-65% your 1 RM and build


WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55

02.09.2021

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds




Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


Strength- snatch day 6 of 8
A. snatch balance + overhead squat
2 reps of each movement for 5 sets
start at 50% and build to your heavy set of 2

B. hang snatch at the knee + snatch
5 sets of (1 + 2) start at 60% and build to a heavy complex

C. snatch lift off + snatch pull
8 sets of (1 + 2) start at 70% and build to 100%

WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65

02.01.2021

Warm Up
Snatch warm up- 2 rounds
PVC pass throughs x 8
PVC muscle snatch x 5
PVC snatch press + drop x 5
PVC snatch balance x 5
PVC snatch press in the receiving position x 5
repeat above with an empty barbell

Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


Strength- snatch day 5 of 8
A. snatch balance 5 sets of 3 reps
start at 50% and build
B. hang snatch at knee + snatch
6 sets of (1+ 1)
set 1 @ 60%
set 2 @ 70%
set 3-4 @ 75%
set 5-6 @ 75-80%
C. snatch lift off + snatch pull
8 sets of (1+1) work up to 90%



WOD
"Fifty Yard Line"
15-12-9
OHS 95/65 75/55
box jump overs 24/20"

directly into

9-6-3
power snatch 95/65 75/55
TTB or bar muscle ups (4-3-2)