•5 PERFECT STRETCH PER SIDE
•10 PVC PASSOVERS
•5 AROUND THE WORLD IN EACH DIRECTION
•5 SNATCH GRIP RDL
•5 SNATCH GRIP PULLS (WITHOUT ELBOW BEND)
•5 SNATCH GRIP HIGH PULLS (WITH ELBOW BEND)
•5 MUSCLE SNATCH
•5 BTN SHOULDER PRESS
•5 OVERHEAD SQUATS WITH SHORT PAUSE AT BOTTOM
•5 SNATCH (POWER OR SQUAT)

1/17/2023 - CrossFit - Weightlifting

EMOM X 6
•1 HALTING SNATCH PULL+1 HANG SNATCH
(HALTING MEANS SHORT PAUSE JUST BELOW THE KNEE)
(DON'T DROP THE BAR AFTER PULL)

EMOM X 6
•1 HALTING SNATCH GRIP HIGH PULL+1 HANG SNATCH


POINTS OF PERFORMANCE:
•STAY BALANCED ACROSS THE FOOT UNTIL BAR CROSSES THE KNEE ON THE WAY UP
•KEEP SHOULDERS OVER THE BAR IN HALTING POSITION
•VERTICAL EXTENSION OF THE LOWER HALF INTO THE BAR AND NOT BANGING THE BAR AWAY WITH HIPS
•RECEIVE BAR OVERHEAD IN A PARTIAL SQUAT BY SENDING THE HIPS BACK 


Add Score

1/17/2023 - CrossFit - Metcon

5 ROUNDS
•20 WALLBALLS (20/14)
•10 TOES TO BAR
•35 DOUBLE UNDERS
Add Score

1/17/2023 - RSCF Comp - Weightlifting

SESSION #1
GYMNASTIC DEVELOPMENT
4 ROUNDS
EMOM
*SPEND 45 SECONDS OF EACH MIN PERFORMING THE TASK AND ALLOW 15 SECONDS TO MOVE TO NEXT SKILL
1: STATIC HANDSTAND
2: RING SUPPORT HOLD (TOP OF A DIP WITH ACTIVE SHOULDERS PRESSING INTO THE RINGS AND EXTERNALLY ROTATED HANDS AND SHOULDERS)
3: UNDERHAND CHIN OVER BAR HOLD
4: TOP OF A RING PUSH UP HOLD (ACTIVELY PROTRACT THE SHOULDER BLADES AND EXTERNALLY ROTATE HANDS AND SHOULDERS)
5: REST

MIN 0-3
•RUN .22 ON TREADMILL

MIN 3-7
•RUN .22 ON TREADMILL
•6 CLEAN AND JERKS (185)

MIN 7-12
•RUN .22 ON TREADMILL
•6 CLEAN AND JERKS (185)
•20 TOES TO BAR

MIN 12-18
•RUN
•6 C&J
•20 T2B
•75 DOUBLE UNDERS

MIN 18-25
•RUN
•6 C&J
•20 T2B
•75 DOUBLE UNDERS
•10 FRONT SQUATS (185)

MIN 25-33
•RUN
•6 C&J
•20 T2B
•75 DOUBLE UNDERS
•10 FRONT SQUATS (185)
•ROW 24 CALS



SESSION #2
•SNATCH 5X3
*SET BLOCKS SO THAT BARBELL IS SITTING IN THE POCKET
*WORK UP TO A HEAVY TRIPLE (NOT TOUCH AND GO)
•DROP SNATCH 4X3
*THERE IS NO DIP AND DRIVE HERE, SO POP TO THE TOE PAUSE FOR A MOMENT THEN DROP AND PUNCH
*THIS IS A SKILL TRANFER DRILL TO DEVELOP SPEED UNDER THE BAR
•BEHIND THE NECK SNATCH GRIP STRICT PRESS 4X5
*BUILD ACROSS 
•3&3s 5 SETS
(3 BEHIND THE NECK PUSH PRESS+3 OVERHEAD SQUATS=1 SET)
•SNATCH GRIP PULLS 5X5
(USE STRAPS, ALL SETS AT 100% OF YOUR 1RM)
Add Score

Comments

Rachel Engelsman 1 month, 2 weeks ago / Reply

1/17/2023 - CrossFit - Metcon: 13:46

Matt Tillett

Matt Tillett 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 135 lbs

Charlie Mayeux 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 105 lbs

Kenny Landeche

Kenny Landeche 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:20

Kenny Landeche

Kenny Landeche 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 155 lbs

Steven Venturi

Steven Venturi 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:02

Sarah Gumina 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:01

maria freeman 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:58

Lainey Eddlemon

Lainey Eddlemon 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:23

Zane Whittington

Zane Whittington 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:08

Gabriel Vidal

Gabriel Vidal 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 14:23

Javier Ramirez

Javier Ramirez 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:37

Dwayne London 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:15

Kyle Daroca 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:12

Sarah Gumina 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 55 lbs

maria freeman 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 65 lbs

Lainey Eddlemon

Lainey Eddlemon 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 45 lbs

Zane Whittington

Zane Whittington 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Gabriel Vidal

Gabriel Vidal 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 85 lbs

Javier Ramirez

Javier Ramirez 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Dwayne London 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Kyle Daroca 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Kelsey Roberts 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:30

Angela Puckett

Angela Puckett 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:10

Allison Junca

Allison Junca 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:37

Charley Chehardy

Charley Chehardy 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:44

Gabi Alford 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:30

Connor Henry 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:01

Brant Faircloth

Brant Faircloth 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:06

Conrad Brethold

Conrad Brethold 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:46

Jonathan Arnold

Jonathan Arnold 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:46

Jonathan Arnold

Jonathan Arnold 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 125 lbs

Chris Howard

Chris Howard 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 19:00

Chris Howard

Chris Howard 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Emily Sauce 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:00

Emily Sauce 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 105 lbs

Kara Pitre

Kara Pitre 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:57

Kara Pitre

Kara Pitre 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 80 lbs

Lorena Peñuela Cantor

Lorena Peñuela Cantor 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:36

Lorena Peñuela Cantor

Lorena Peñuela Cantor 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 55 lbs

Trisha Ourso 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:50

Trisha Ourso 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 50 lbs

Lauren Hensley

Lauren Hensley 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:17

Lauren Hensley

Lauren Hensley 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 60 lbs

Izzy Gremillion

Izzy Gremillion 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:41

Izzy Gremillion

Izzy Gremillion 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 45 lbs

Charde Carter 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:00

Charde Carter 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Ashley Boyce 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:40

Ashley Boyce 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Christopher Mojica 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:20

Christopher Mojica 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Chase Justilien

Chase Justilien 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:25

Chase Justilien

Chase Justilien 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 155 lbs

Christopher Jeansonne

Christopher Jeansonne 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:48

Christopher Jeansonne

Christopher Jeansonne 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 85 lbs

Austin Henrikson

Austin Henrikson 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:27

Austin Henrikson

Austin Henrikson 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 185 lbs

Gil Camareno

Gil Camareno 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 7:56

Gil Camareno

Gil Camareno 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 125 lbs

Jett Bourgeois

Jett Bourgeois 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 14:00

Jett Bourgeois

Jett Bourgeois 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 75 lbs

Rachael Pribulsky

Rachael Pribulsky 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:53

Rachael Pribulsky

Rachael Pribulsky 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:53

Broc Kelleher 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:02

Broc Kelleher 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 125 lbs

Colin Finnegan

Colin Finnegan 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:25

Colin Finnegan

Colin Finnegan 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:25

Evan Venable

Evan Venable 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:21

Evan Venable

Evan Venable 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Melissa Weinsz

Melissa Weinsz 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:28

Kerri Lee

Kerri Lee 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 115 lbs

Bryan Lambert 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:19

Christopher Carroll

Christopher Carroll 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Christopher Carroll

Christopher Carroll 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:23

Ben Sanders

Ben Sanders 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 105 lbs

Ben Sanders

Ben Sanders 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:55

Cal Madere 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:41

Emma Danos

Emma Danos 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:02

Robb Campbell

Robb Campbell 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:11

Robby Crochet

Robby Crochet 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 7:38

Emma Danos

Emma Danos 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 85 lbs

Eric Schroeder

Eric Schroeder 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 105 lbs

Cal Madere 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 95 lbs

Robby Crochet

Robby Crochet 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 135 lbs

Robb Campbell

Robb Campbell 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 115 lbs

Matt Tillett

Matt Tillett 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:55

Ashleigh Gnat

Ashleigh Gnat 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:38

Sean Pfifer 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Weightlifting: 145.0 lbs

Sean Pfifer 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:22

Vincent Shaw

Vincent Shaw 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:12

Patrick Earley

Patrick Earley 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:07

Chris Decuir 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 9:15

Jack Gonsoulin

Jack Gonsoulin 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 8:30

Eric Lhymn

Eric Lhymn 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 11:10

Artie Fillastre

Artie Fillastre 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 18:27

Mary Green

Mary Green 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:31
Notes: 10lb WB, lying leg raises, toe raises on 25lb plate

Sydney Curtis

Sydney Curtis 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 14:21

ROSE CROWELL

ROSE CROWELL 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:42

Charli Chavez

Charli Chavez 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 13:26

Audra Jones

Audra Jones 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:48

Courtney Debetaz

Courtney Debetaz 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:39

Alice Brown

Alice Brown 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 12:03

Audrey Good

Audrey Good 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:52

Sarah Teague

Sarah Teague 2 months, 1 week ago / Reply

1/17/2023 - CrossFit - Metcon: 10:00

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