Snatch and “Denim”

SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

Set #1, on the 0:00… 50% of 1RM Squat Snatch

Set #2, on the 1:00… 55% of 1RM Squat Snatch

Set #3, on the 2:00… 60% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

“Denim”
AMRAP 15:
60 Double-unders
30/24 Calorie Row
15 Overhead Squats

Split Jerk & Bells and Whistles

SPLIT JERK SKILL

3×3 Jerk Balance

3×3  Tall Jerk

7×3 Split Jerk – climbing in weight

Then:

BELLS AND WHISTLES

21 Dumbbell Hang Squat Cleans
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans
9 Kipping Handstand Pushups
600 Meter Run

Kettlebell Deadlift

Go Clara!!!!

Front Squats and “Behind Bars”

Week 2 Session 2 Front Squats
6×3 @ 80% of 1RM Front Squat on the 2 minutes

“Behind Bars”

AMRAP 4:00:
400m Run
15 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load)

Rest 4:00

AMRAP 4:00:
400m Run
10 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load +5-10#)

Rest 4:00

AMRAP 4:00:
400m Run
5 Bar Facing Burpees Over Bar
Max Power Cleans (increase load by another 10-15#)

Clean Squat Hurricane

1. 7 Sets of 2 Complexes:
Pausing Clean Deadlift + Power Clean

2. Front Squat 6×2 @ 80% of 1 rep max on the 90 seconds.

3. “HURRICANE”

3 Rounds:
400 Meter Run
21 Power Cleans

 

Front Squat and “Zagato”

Front Squat week 1
6×2 at 75-80% of your 1 Rep Max Front Squat
Perform on the 90 sec.

“Zagato”
21 – 15 – 9:
Deadlifts
Push Jerks
Barbell-Facing Burpees

*use same weight for DL and PJ

 

We want YOU to be a part or our 4th of July Float!

Calling ALL CrossFit Flagstaff Athletes! We want YOU to be a part of our 4th of July Float!

It’s always a good time and it’s the only work out we will offer that day.

We will fill a trailer with equipment and push sleds carry sand bags, flip tires, swing kettle bells and maybe even do a few burpees through out the 1 mile parade route!

Mark your calendars to JOIN US IN THE FUN!!

Ask Tara or Lisa for details!

Snatch Skill Work & Body Armor

Part #1 Snatch Skill Work

A. 5 Sets, building in weight if form permits. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

B. On the Minute x 9:
Power Snatch + Overhead Squat + Squat Snatch

min 1 – 50% of 1 Rep Max Snatch
min 2 – 55%
min 3- 60%

Part #2 Body Armor

A. On the 3:00 x 4 Sets (12:00)
10  Weighted Good Mornings
10 Front Rack Single-KB Reverse Lunges
10 Cossack Squats

B. EMOM x 10
odd min: 10 GHD Sit-Ups
even min: 10 Hip Extensions

 

1 Rep Max Snatch and Clean and Jerk

Find a

1 Rep Max Snatch

then

1 Rep Max Clean and Jerk

 

 

Shoulder Press and Deadlift 1 Rep Max Re-Test

Find your

1 Rep Max Shoulder Press

and

1 Rep Max Deadlift

 

 

 

Such a great day watching everyone retest their Shoulder Press and Deadlift! So many awesome new PR’s!

Way to GO CFF! Your hard work and dedication to the process over the last 9 weeks has paid off!