02 June 2015

TUESDAY 150602

Skill Development: USAW Power Snatch Progressions with Overhead Squat.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition (With 1 Overhead Squat)
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions (With 1 Overhead Squat)
Power Snatch from Floor, 1 Repetitions (With 1 Overhead Squat)

Note on Snatch Progressions: We will begin with a series of mobility exercises, including the Overhead Squat, to teach the fundamentals of the overhead and receiving position. Note todays progression includes the “Strength Component” of the Overhead Squat. Although a very advanced skill, the Overhead Squat helps to improve all other squatting technique, from Wall Ball shots to Thrusters.

Rest as needed then,

Complete For Time:

Concept 2 Row, 21 Calories
Power Snatch, 21 Repetitions (75b. / 55lb.)
Concept 2 Row, 15 Calories
Power Snatch, 15 Repetitions (75lb. / 55lb.)
Concept 2 Row, 9 Calories
Power Snatch, 9 Calories

Note: The timed evolution comes from our Saturday 11:30AM Competitors Class and is a sweet blaster.


Alex – Murph with 35lb. Flak-Vest


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 20 Calories
Wall Ball, 15 Repetitions (20lb. / 14lb.)
10 Pull-ups or Ring Rows

Rest up to 2:00 between rounds.

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Today’s EWOD will be an outdoor run at Big Bertha and/or Famous Wood Stairs. 

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 1 – Squat Series

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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