Viewing entries tagged
snatch

WEDNESDAY, 23MAR16  1. 5’ JR 2. 2 RNFT: 	10 banded GM 	10 snatch grip banded press (btn) 	10 goblet squat 3. hang power snatch + power snatch + OHS (18’) 4. 7-6-5-4-3-2-1 	power snatch 135/95 	OHS

WEDNESDAY, 23MAR16

1. 5’ JR
2. 2 RNFT:
10 banded GM
10 snatch grip banded press (btn)
10 goblet squat
3. hang power snatch + power snatch + OHS (18’)
4. 7-6-5-4-3-2-1
power snatch 135/95
OHS

Come get your 16.3 completed Friday during am classes or from 5:00-7:00pm. Arrive early, warm up and know your standards! If you cannot make it Friday, come Saturday at 10:15am… Support your fellow #ballastcrossfit mates as they crush this workout! #crossfit #crossfitopen #snatch #muscleup #weightlifting #usmc #usn #fitness #jax #oceanside  (at Ballast CrossFit)

Come get your 16.3 completed Friday during am classes or from 5:00-7:00pm. Arrive early, warm up and know your standards! If you cannot make it Friday, come Saturday at 10:15am… Support your fellow #ballastcrossfit mates as they crush this workout! #crossfit #crossfitopen #snatch #muscleup #weightlifting #usmc #usn #fitness #jax #oceanside (at Ballast CrossFit)

TUESDAY 08MARCH16  1. 5’ JR 2. 2 RNFT: 	3ea KB snatch + windmill + OHS 	30’’ banded rack stretch 	20m HS walk/hold practice 3. Front squat + push press + push jerk: 20’ to work to heavy 4. 1’ on + 1’ off (odd/even) complete for time: 100 wall balls + 50 HSPU   Weightlifting  1. coaches warm up 2. muscle snatch + lo hang muscle snatch + snatch from pockets 3. AK snatch + lo hang snatch + OHS w/ pause in bottom 4. press in snatch 3-3-3-3

TUESDAY 08MARCH16

1. 5’ JR
2. 2 RNFT:
3ea KB snatch + windmill + OHS
30’’ banded rack stretch
20m HS walk/hold practice
3. Front squat + push press + push jerk: 20’ to work to heavy
4. 1’ on + 1’ off (odd/even) complete for time: 100 wall balls + 50 HSPU

Weightlifting

1. coaches warm up
2. muscle snatch + lo hang muscle snatch + snatch from pockets
3. AK snatch + lo hang snatch + OHS w/ pause in bottom
4. press in snatch 3-3-3-3