SNATCH, SNATCH AND MORE SNATCHES

CrossFit Wednesday November 19, 2014:

As many reps in 10 mins as you can of:
10 Snatches, 135 lbs
10 Snatches, 155 lbs
10 Snatches, 185 lbs
10 Snatches, 205 lbs
10 Snatches, 225 lbs
Max Reps Snatch, 245 lbs

Any Snatch variation allowed.
Comp:
10 Snatches, 95/65 lbs
10 Snatches, 115/75 lbs
10 Snatches, 135/95 lbs
10 Snatches, 155/105 lbs
10 Snatches, 185/125 lbs
Max Reps Snatch, 205/135 lbs

Perf:
10 Snatches, 55/40 lbs
10 Snatches, 75/55 lbs
10 Snatches, 95/65 lbs
10 Snatches, 115/75 lbs
10 Snatches, 135/95 lbs
Max Reps Snatch, 155/105 lbs

Fitness:
10 Snatches, 35/20 lbs
10 Snatches, 45/30 lbs
10 Snatches, 55/40 lbs
10 Snatches, 75/55 lbs
10 Snatches, 95/65 lbs
Max Reps Snatch, 115/75 lbs

Training Camp:

Split Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Competition: 185/135, Green Band/Blue Band assisted HSPU.
Performance: 135/105, Green Band/Green Band Assisted hspu or DB Push Press with ~40% of body weight.
Fitness 75/45, DB Push Press with ~30% body weight

Barbell and Oly Club:

Starting Strength -
Find your Deadlift 5 Rep Max.
5 Perfect reps - Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
2.5lbs heavier than last time

Strength Bias -
Dynamic Back Squats (Box, Bands) 12x2 at 55% 1RM
Rest 55 secs between sets.
Use a band or chains. Speed day

Find your Bench Press 5 Rep Max.

Maintenance Bias -

Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J


Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%


Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

Sport of fitness:

Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

Learn about Olympic weightlifting! Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch. In slow motion at equivalent of 2400 frames per second. Shot on Panasonic GH2 with Twixtor. Demonstrators: Brian Wilhelm and Kari Shimomura.