CrossFit Asheville » power snatch

091022 Thursday “Daniel”

Shanna — Thu, 22 Oct 2009 09:29:29 +0000

Happy Birthday Daniel and congrats on all the progress you've made in 8 months!

Strength/Skill Work: Power Snatch

WOD

“Daniel”

50 pull-ups

400m run

21 thrusters (95lbs)

800m run

21 thrusters (95lbs)

400m run

50 pull-ups

For time.

“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006.

Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today.

CrossFit Asheville will complete “Danny” with the following guidelines:

“Danny”

Max pull-ups in 2 minutes not to exceed 50

400m or 200m run

21 thrusters at 50-60% max thruster weight

800m or 600m run

21 thrusters at 50-60% max thruster weight

400m or 200m run

Repeat the same number of pull-ups completed in the first two minutes.

For time.

If you complete 50 pull-ups before 2 minutes is up go straight into the run.

Work hard and g’luck!

***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for at home fun will be posted. ***

090831 Monday “Heavy Daze”

Shanna — Mon, 31 Aug 2009 09:58:37 +0000

Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed.

WOD

15 deadlifts

30 tuck jumps

15 push-ups

12 deadlifts

24 tuck jumps

12 push-ups

9 deadlifts

18 tuck jumps

9 push-ups

For time.

Use ~60% your DL 1RM

Optional strength work Power snatch 65% x 1 x 3, 70% x 1 x 2

090819 Wednesday “Lynne-like”

Shanna — Wed, 19 Aug 2009 02:42:24 +0000

CrossFit

Strength/Skill Work Power Snatch: Heavy single

WOD

Shortened Lynne-like

Perform max rep ring dips/bar dips immediately followed by max rep pull-ups

Rest as needed b/w rounds.

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ICE Training

Strength/Skill Work

1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack)

Complete 7 rounds. Work to add weight each round

WOD

Same as above.

090806 Thursday “Game On!”

Shanna — Thu, 06 Aug 2009 00:54:45 +0000

Strength/Skill Work Power snatch: Find a 1 rep max

WOD

200m run with med ball

2 tire flips and jump throughs

100 feet tire drag (M-45lbs, W-25lbs)

30 single arm dumbbell/kettlebell push-press (15 each arm, M-35lbs, W-20lbs)

~150m run with medicine ball (2nd telephone pole)

2 tire flips and jump throughs

100 feet tire drag

20 single arm dumbbell push-press (10 each arm)

~100m run with med ball (1st telephone pole)

2 tire flips and jump throughs

100 feet tire drag

10 single arm dumbbell push-press (5 each arm)

200m run with med ball

For time.

090715 Wednesday “The Click”

Shanna — Wed, 15 Jul 2009 02:58:55 +0000

Katie soaring over plates

CrossFit

Strength/Skill Work Max Height Box Jump

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

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ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, 3 sets

WOD

Same as above.