Sunday 100502

Friday 240503

Friday 240503

Guest Programmer – Rob Lawson
April 30-May 12, 2024

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

Post takeaways and loads to comments.

Scaling:
The goal today is to build confidence in the snatch.

Every minute starts with a snatch pull to practice:
- A solid setup position.
- Hips and shoulders rising at the same time.
- Reaching full hip and knee extension before shrugging.

In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.

In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.

In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.

If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Snatch
The Hang Power Snatch
The Overhead Squat
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.

Sunday 100801

Sunday 100801

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

James Hobart 3:57, Rob Orlando 3:58, Dave Lipson 3:59, Josh Everett 4:15, Ben Bergeron 4:45, Eric Magee 4:54, Graham Holmberg 5:24, Myles Lewis 5:45, Pat Sherwood 5:50, Stacey Kroon 6:10 (95lbs), Heather Bergeron 6:38 (95lbs), Karianne Dickson 7:33 (95lbs), Kim Malz 8:33 (95lbs). Post time to comments.

Sunday 100627

Sunday 100627

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Post time and load to comments.

Thursday 120322

Thursday 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Compare to 110427 and last year's Open.