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Tag → Hang Power Snatch

Thursday 07/02/15 Posted by admin on July 1, 2015 • No comments

A. Every 2:00 for 20:00 (10 sets)
1 Hang Power Snatch + 1 Power Snatch
-work up to a heavy set for the day

B. For Time:
40 Box Jumps
20 HSPU
10 Muscle-Ups*

*Sub 20-30 Ring Dips

017

 

Friday 06/19/15 Posted by admin on June 18, 2015 • No comments

A. Warm-Up: 10:00 Clock
ME HS Walk or 3 Kick Up Drills
:30 Box Stretch
10 Monster Walks
10 Light DB Thrusters

B. 3 rounds:
400m Run
20 Hang Power Snatch 75m/55w

*If weather doesn’t hold, sub 50 Double-Unders

037

 

Tuesday 01/06/15 Posted by admin on January 5, 2015 • No comments

Every year around this time we see a huge increase in goal setting for the new year. This is a good thing, and this article breaks it down nicely to help our fellow members set and hold on to these resolutions.
Our favorite: “Having Support Around You.” This is something the coaches and community at Grapevine CrossFit have been so proud of. We are here and never to busy to help each and every one of you to be better. Whether it’s setting a new lift PR, healthier habits at home, or just needing to unload about you week…that’s what makes this a place a home away from home, not just a gym.

http://www.tabatatimes.com/making-new-year-fitness-goals-last/

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A. Warm-Up
OTM for 9:00
Minute 1: Max Effort L-Sit (Boxes or Rings)
Minute 2: 200m run
Minute 3: Max Effort HS Hold
-You must at least accumulate :20 on the holds each round

B. OTM for 10:00
1 Power Snatch + 1 Hang Power Snatch
-Heavy, sets across

C. 3 Rounds
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

014

 

Wednesday 10/22/14 Posted by admin on October 21, 2014 • No comments

A. OTM for 12:00
1 Power Snatch + 1 Hang Power Snatch

B. AMRAP 10:00
10 Ring Dips*
10 KB Swings
30 Double-Unders**

*Sub box dips, no bands
**90 Singles

005

Sunday 07/06/14 Posted by admin on July 5, 2014 • No comments

4 Rounds:
1:00 Row for Calories
1:00 Double-Unders
1:00 Hang Power Snatch 95m/65w
1:00 Rest

064

Thursday 04/10/14 Posted by admin on April 9, 2014 • No comments

A. 10:00 Snatch Work
-do not exceed 50%

B. Press + 1/2 Press x10
-sets across, as heavy as possible

C. 3 Rounds:
400m run
30 KB Swings 53m/35w

Throw Back Thursday! Murph from 2012

Throw Back Thursday! Murph from 2012

Friday 12/13/13 Posted by admin on December 12, 2013 • No comments

A. 2 Position Power Snatch (hang/floor) x 6 sets

B. Snatch Deadlift 2-2-2-2-2
-As Heavy as Possible
-Do not drop from the top

C. 10:00 Ladder
1 HSPU, 5 KB Swings
2 HSPU. 5 KB Swings
3 HSPU, 5 KB Swings
..etc
-Continue up the ladder until you do not complete those reps in that minute, 10:00 cap on the ladder
-Scale HSPU accordingly, looking for full range of motion