Snatch Pull From Blocks
https://www.youtube.com/watch?v=UA1lsEVs0Qk
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Tempo Snatch Pulls
https://www.youtube.com/watch?v=PP-Y87qBA48
Hang Snatch Pull
https://www.youtube.com/watch?v=1xD_LxUfG6U
Deficit Snatch Pull
https://www.youtube.com/watch?v=tOu6O6KGaGo
Snatch High Pull
https://www.youtube.com/watch?v=rPxvEKzEaQo
Snatch Pulls
https://www.youtube.com/watch?v=0pTFNvFJWGA
WOD 13/11/19
Skill: By coach prescription MetCon: Hero WOD “31 Heroes” As Many Reps as Possible (AMRAP) in 31 minutes With a Partner 8 Thrusters (70/50 kg) 10 Rope Climbs 11 Box Jumps (70/60 cm) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 […]
WOD 5/11/18
Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B […]
WOD 1/11/18
Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck! Strength: A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% […]
WOD 27/9/18
CrossFit WOD Strength: A) Shoulder press 5x5xelements WT B) Shoulder press 5x5x90%5RM C,D,E) Pushpress 6x3x90%3RM MetCon: For time 200m Suitcase carry 32/24 20 HSPU 20 Goblet squat 20 Burpees 20 Ring dips 20 KB swing 200m Suitcase carry Olympic Weightlifting WOD Hang clean (Beg: Clean from blocks) 2x3x75% 3x3x85% 2x2x90% C&J 3×1+3×70% 3×1+2×80% 2×1+1×90% 2×1+1×95% […]