•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)

1/24/2023 - CrossFit - Weightlifting

EMOM X 6
•1 HALTING SNATCH PULL+1 HANG SNATCH HIGH PULL+HANG MUSCLE SNATCH
(HALTING MEANS SHORT PAUSE JUST BELOW THE KNEE)
(UNBROKEN COMPLEX)

EMOM X 6
•1 HANG SNATCH+1 LOW 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

1/24/2023 - CrossFit - Metcon

12 MINUTE ASCENDING LADDER (RX+ IS WITH WEIGHTED VEST) *CAN AND SHOULD MIGHT NOT LINE UP HERE**
•20 AIR SQUATS
•15 ABMAT SIT-UPS
•10/7 PUSH-UPS

•30 AIR SQUATS
•25 ABMAT SIT-UPS
•20/14 PUSH-UPS

•40 AIR SQUATS
•35 ABMAT SIT-UPS
•30/21 PUSH-UPS

•50 AIR SQUATS
•45 ABMAT SIT-UPS
•40/28 PUSH-UPS

IF YOU COMPLETE THE FOLLOWING

AMRAP WITH TIME REMAINING:

•15 JUMP SQUATS
•10 TOES TO BAR
•5 DB FLOOR PRESS (50/35)
Add Score

1/24/2023 - 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 (KEEP UNSUPPORTED AND JUST TRY YOUR BEST)
2: RING SUPPORT HOLD (TOP OF A DIP WITH ACTIVE SHOULDERS PRESSING INTO THE RINGS AND EXTERNALLY ROTATED HANDS AND SHOULDERS)
3: UNDERHAND CHIN UP ON RINGS
4: TOP OF A RING PUSH UP HOLD (ACTIVELY PROTRACT THE SHOULDER BLADES AND EXTERNALLY ROTATE HANDS AND SHOULDERS)
5: REST

*MOST OF THIS A REPEAT BUT IN ORDER TO BUILD SKILL WE MUST NOT VARY TOO MUCH

12 MINUTE AMRAP
•1 MILE TREAD RUN BUY-IN
WITH TIME REMAINING
AMRAP
"DT" (155)
•12 DEADLIFTS
•9 HANG POWER CLEANS
•6 SHOULDER TO OH
---REST 5 MINUTES---
12 MINUTE AMRAP
•2000 M ROW BUY IN
WITH TIME REMAINING:
AMRAP
•10 HANG CLUSTER (155)
•20 TOES TO BAR 



SESSION #2

•SNATCH 5X5
*SET BLOCKS SO THAT BARBELL IS SITTING IN THE POCKET
*WORK UP TO A HEAVY FIVE(NOT TOUCH AND GO)
•SNATCH BALANCE 4X2
*THIS IS A SKILL TRANFER DRILL TO DEVELOP SPEED UNDER THE BAR
•BEHIND THE NECK SNATCH GRIP EARTHQUATE STRICT PRESS 5X5
*HANG A 26# KB FROM EITHER SIDE OF THE BAR WITH BANDS
•3&3s 5 SETS
(3 BEHIND THE NECK PUSH PRESS+3 OVERHEAD SQUATS=1 SET)
•SNATCH GRIP PULLS 5X3
(USE STRAPS, ALL SETS AT 110% OF YOUR 1RM)
Add Score

Comments

Cole Lehnert 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 135 lbs

Javier Ramirez

Javier Ramirez 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 375 reps

Ashley Boyce 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 328 lbs

Charde Carter 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 318 reps

Cody Veteo 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 205 reps

Dennis Moore 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 275 reps

Kenny Landeche

Kenny Landeche 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 330 lbs

Christopher Jeansonne

Christopher Jeansonne 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 362 lbs

Robb Campbell

Robb Campbell 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 310 lbs

Gil Camareno

Gil Camareno 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 409 reps

Colin Finnegan

Colin Finnegan 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 417 reps

Don Cazayoux 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 388 reps

Charley Chehardy

Charley Chehardy 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 390 reps

Conrad Brethold

Conrad Brethold 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 353 reps

Nicole Pascale

Nicole Pascale 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 338 reps

Evan Venable

Evan Venable 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 343 reps

Brant Faircloth

Brant Faircloth 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 330 reps

Angela Puckett

Angela Puckett 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 352 reps

Gabi Alford 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 355 reps

Rachael Pribulsky

Rachael Pribulsky 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 355 reps

Connor Henry 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 400 reps

Matt Tillett

Matt Tillett 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 155 lbs

Colin Finnegan

Colin Finnegan 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 185 lbs

Bryan Lambert 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Evan Venable

Evan Venable 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 155 lbs

Connor Henry 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 135 lbs

Nicole Pascale

Nicole Pascale 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Broc Kelleher 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 125 lbs

Gabi Alford 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 70 lbs

Rachael Pribulsky

Rachael Pribulsky 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Charley Chehardy

Charley Chehardy 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 105 lbs

Conrad Brethold

Conrad Brethold 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Angela Puckett

Angela Puckett 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Brant Faircloth

Brant Faircloth 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 125 lbs

Allison Junca

Allison Junca 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Christopher Carroll

Christopher Carroll 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 240 reps

Sonia Armstrong

Sonia Armstrong 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 257 reps

Kerri Lee

Kerri Lee 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 362 reps

Christopher Carroll

Christopher Carroll 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 90 lbs

Jayson Santos

Jayson Santos 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 175 lbs

Eunhan Cho

Eunhan Cho 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Sonia Armstrong

Sonia Armstrong 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 45 lbs

Kerri Lee

Kerri Lee 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 120 lbs

Jett Bourgeois

Jett Bourgeois 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 305 reps

Andrew Chicoine 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 335 reps

Austin Chipps

Austin Chipps 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 353 reps

Steven Venturi

Steven Venturi 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 420 reps

Clayton Coon

Clayton Coon 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 390 reps

Cal Madere 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 275 reps

Mitchell Worley

Mitchell Worley 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 297 reps

Mitchell Worley

Mitchell Worley 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Steven Venturi

Steven Venturi 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Cal Madere 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Clayton Coon

Clayton Coon 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Austin Chipps

Austin Chipps 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 165 lbs

Jett Bourgeois

Jett Bourgeois 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 105 lbs

Danielle Miles

Danielle Miles 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 330 reps

Todd Sumrall

Todd Sumrall 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 395 reps

Jonathan Arnold

Jonathan Arnold 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 390 reps

Danielle Miles

Danielle Miles 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

Todd Sumrall

Todd Sumrall 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 75 lbs

Jonathan Arnold

Jonathan Arnold 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 155 lbs

Erin Shipley 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 222 reps

Erin Shipley 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 55 lbs

Madelyn Ruiz 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 340 reps

Madelyn Ruiz 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 75 lbs

Marqui Gilliland

Marqui Gilliland 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 85 lbs

maria freeman 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

maria freeman 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 70 lbs

Karla Campesi

Karla Campesi 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

Karla Campesi

Karla Campesi 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 35 lbs

Tyler turner

Tyler turner 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 295 reps

Tyler turner

Tyler turner 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 75 lbs

Drew Lyons

Drew Lyons 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 387 reps

Drew Lyons

Drew Lyons 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Ben Haines

Ben Haines 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 428 reps

Ben Haines

Ben Haines 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 140 lbs

Chris Davros 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 295 reps

Chris Davros 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 135 lbs

Benjamin Bradford

Benjamin Bradford 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 337 reps

Benjamin Bradford

Benjamin Bradford 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Justin Cifreo

Justin Cifreo 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 145 lbs

Trisha Ourso 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 267 reps

Charlie Mayeux 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 439 reps

Robby Crochet

Robby Crochet 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 411 reps

Sean Pfifer 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

Kaiti Hoover

Kaiti Hoover 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 397 reps

Beena Pfifer

Beena Pfifer 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 327 reps

Charlie Mayeux 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 125 lbs

Robby Crochet

Robby Crochet 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 145 lbs

Sean Pfifer 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 135 lbs

Kaiti Hoover

Kaiti Hoover 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 65 lbs

Trisha Ourso 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 50 lbs

Beena Pfifer

Beena Pfifer 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 55 lbs

Audra Jones

Audra Jones 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 325 reps

Sarah Teague

Sarah Teague 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 351 reps

Olivia McClure

Olivia McClure 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 380 reps

Mary Green

Mary Green 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 252 reps

Sydney Curtis

Sydney Curtis 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 330 reps

Cesar Menk 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

Rhone Meche 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 365 reps

Davis Heebe

Davis Heebe 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

Jack Gonsoulin

Jack Gonsoulin 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 396 reps

Chris Decuir 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 386 reps

Ashleigh Gnat

Ashleigh Gnat 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 385 reps

Madalyn Mahfouz

Madalyn Mahfouz 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 333 reps

Mimi Tompkins

Mimi Tompkins 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 345 reps

Charli Chavez

Charli Chavez 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 390 reps

JOHN LOMBARDO 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 360 reps

JOHN LOMBARDO 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Tony Ippolito

Tony Ippolito 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 310 reps

Ashleigh Gnat

Ashleigh Gnat 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Cesar Menk 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 75 lbs

Rhone Meche 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Davis Heebe

Davis Heebe 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 95 lbs

Chris Decuir 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 115 lbs

Jack Gonsoulin

Jack Gonsoulin 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 155 lbs

Mary Green

Mary Green 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 75.0 lbs

Artie Fillastre

Artie Fillastre 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 348 reps

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.