•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)
1/31/2023 - CrossFit - Weightlifting
•1 HALTING SNATCH PULL+1 HANG SNATCH HIGH PULL+ LOW HANG MUSCLE SNATCH
(HALTING MEANS SHORT PAUSE JUST BELOW THE KNEE)
(UNBROKEN COMPLEX)
EMOM X 6
•1 LOW HANG SNATCH+1 SNATCH (FROM THE FLOOR)
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
1/31/2023 - CrossFit - Metcon
BUY-IN
•20 BURPEES
•15 TOES TO BAR
WITH TIME REMAINING:
AMRAP
•10 HANG SNATCH (95/65)
•5 SDLHP (95/65)
1/31/2023 - RSCF Comp - Weightlifting
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
1.5 MILE RUN
**EVERY 4 MINUTES PERFORM**
•5 DEVIL'S PRESS (50)
•10 GHD SU
---REST 5 MINUTES---
2000 M ROW
**EVERY 3 MIN PERFORM**
•10 TOES TO BAR
•3 WALL WALKS
SESSION #2
•SNATCH 5X3
*SET BLOCKS SO THAT BARBELL IS SITTING JUST ABOVE THE KNEE
*WORK UP TO A HEAVY SET OF 3(NOT TOUCH AND GO)
•DROP SNATCH 5X3
*POP TO THE TOE/SHRUG INTO THE BAR/PAUSE SLIGHTLY THEN DROP AS FAST AS POSSIBLE
*THIS IS A SKILL TRANFER DRILL TO DEVELOP SPEED UNDER THE BAR
•BEHIND THE NECK SNATCH GRIP EARTHQUAKE STRICT PRESS 5X3
*HOLD THE BARBELL OVERHEAD FOR 5 SECONDS ON EACH REP
*HANG A 26# KB FROM EITHER SIDE OF THE BAR WITH BANDS
•3&3s 3 SETS
(3 BEHIND THE NECK PUSH PRESS+3 OVERHEAD SQUATS=1 SET)
•SNATCH GRIP PULLS 5X5
(USE STRAPS, ALL SETS AT 105% OF YOUR 1RM)
Comments
Gil Camareno 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 4
Kerri Lee 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 5 + 7
Notes: GHD for ttb
Colin Finnegan 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 Rounds
Colin Finnegan 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 175 lbs
Evan Venable 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 Rounds
Notes: 2 intervals Rx, then scaled T2B
Evan Venable 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 155 lbs
Robby Crochet 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 5 Rounds
Robby Crochet 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 140 lbs
Charley Chehardy 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 2
Charley Chehardy 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 105 lbs
Matt Tillett 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 5
Matt Tillett 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 165 lbs
Kerri Lee 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 125 lbs
Brant Faircloth 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 3
Brant Faircloth 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 125 lbs
Connor Henry 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 12
Connor Henry 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 145 lbs
Justin Cifreo 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 150 lbs
Austin Chipps 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 5 Rounds
Austin Chipps 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 155 lbs
Danielle Miles 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 + 8
Jett Bourgeois 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 5 Rounds
Tyler turner 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 + 3
Beena Pfifer 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 Rounds
Sean Pfifer 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 4
Beena Pfifer 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 55 lbs
Tyler turner 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 75 lbs
Sean Pfifer 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 140 lbs
Jonathan Arnold 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 10
Jonathan Arnold 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 165 lbs
Kenny Landeche 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 + 4
Janie Rhymes 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 3
Steven Venturi 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 5 + 1
Davis Heebe 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 Rounds
Janie Rhymes 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 95 lbs
Kenny Landeche 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 145 lbs
Davis Heebe 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 75 lbs
Vicki Malone 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 60
Vicki Malone 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 5
Rachael Hugghins 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 2
Ashleigh Gnat 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 10
Ashlyn Barclay 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 1 + 37
Rhone Meche 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 22 Reps
Notes: did not finish the rounds
Charlie Mayeux 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 7
Notes: 67 reps total
Jack Gonsoulin 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 Rounds
Chris Decuir 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 16
Rachael Hugghins 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 75 lbs
Ashleigh Gnat 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 105 lbs
Ashlyn Barclay 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 75 lbs
Rhone Meche 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 125 lbs
Charlie Mayeux 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 125 lbs
Jack Gonsoulin 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 175 lbs
Chris Decuir 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 125 lbs
Vicki Malone 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 40 lbs
Audra Jones 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 70 lbs
Mary Green 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 90 lbs
Charli Chavez 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 20 lbs
Alice Brown 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 45 lbs
Ben Haines 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 135 lbs
Artie Fillastre 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 75 lbs
Amy Pinero 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 35 lbs
Charli Chavez 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 5
Audra Jones 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 1 + 10
Sarah Teague 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 23
Alice Brown 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 12
Mary Green 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 + 15
Olivia McClure 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 7
Nancy Patout 1 month, 2 weeks ago / Reply
I'm not sure if you'll see this, but I couldn't figure out how else to reach you - if you are still on the wait list tomorrow (Wednesday 2/8), I wanted to see if you wanted to come and we can share the rower/bike - you can follow workout order and I'll row when you're not using the rower and I'll run instead of the bike and I can just fill in with burpee box jumps. Let me know! Or just show up! -NP
Olivia McClure 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 3 + 7
Olivia McClure 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 80 lbs
Artie Fillastre 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 2 + 4
Ben Haines 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Metcon: 4 + 8
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Baton Rouge, Louisiana 70806 - 225-747-0457
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Cole Lehnert 1 month, 3 weeks ago / Reply
1/31/2023 - CrossFit - Weightlifting: 135 lbs