Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength Part 1
Every 1:15 for 5 rounds:
- Snatch (position 3) + Snatch (position 2) + Snatch (position 1)
*Stay light and use this as a warm up.
Notes
Part 1 of our strength today will serve as a primer for our heavy snatch. You will complete 3 snatches every 1:15 for 5 rounds. Your first snatch will be from the ground, then from position 2, then from position 1. This is the reverse order of the last few weeks.
Stay at a light weight that allows you to keep your positions perfect and does not leave you feeling fatigued for the heavy snatch. Your first round should be with the empty barbell, then make small jumps and finish around 50-65% of your projected heavy single.
Strength Part 2
Every 1:15 for 5 sets:
- 1 Snatch
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:15 for 5 rounds. You may build in weight or stay at the same weight for all 5 sets. The priority, as always, is holding good positions.
Conditioning
2-4-6-8-10-12 reps of:
- Dumbbell Snatch
- Box Jumps
- Pull Ups
12:00 time cap
Notes
Our workout today is a triplet of dumbbell snatches, box jumps, and pull ups. Your score is the time it take to complete the 42 reps of each movement or the number of reps completed under the 12-minute time cap.
The dumbbell snatch should be heavy. Challenge yourself here. If you can muscle snatch the weight, it is too light.
Challenge yourself with the height of the box as long as you stay safe each rep.
The pull ups should be completed in no more than 3 sets for the last round. You can adjust the number of reps or substitute jumping pull ups or ring rows.