Grapevine CrossFit | CrossFit, CrossFit Kids, Personal Training, Olympic Lifting » KB snatch

Monday 7/18/11

admin — Mon, 18 Jul 2011 01:18:43 +0000

Deadlift
2 sets 5 reps, 1 set max reps
75% of 1RM, no touch and go

If you did deadlifts on Sunday you will do Good Mornings today

then,
AMRAP 10:00
2 TGU each arm
4 KB Snatch each arm
15 KB Swings
6 CTB Pull-ups
*Post loads and rounds to comments

Friday 6/17/11

admin — Fri, 17 Jun 2011 01:00:02 +0000

CFWU

A. 5:00 Double-Unders
B. 10:00 Handstand and HSPU Work
C. Secret Service Snatch Test
D. 10-10-10-10-10 Back Extensions

*Post total snatches and loads to comments

Murph Party!

Wednesday 6/15/11

admin — Wed, 15 Jun 2011 01:00:43 +0000

10:00 KB snatch practice
-If you have wrist sweat bands it might be a good day to bring them

then,

10 Rounds:
10 Knees to Elbows
20 Mountain Climbers
50m Bear Crawl

*Post times to comments

Madison with the lateral hops!

Friday 6/3/11

admin — Fri, 03 Jun 2011 01:00:55 +0000

Happy Birthday Jennifer Wyatt and Phil Agans!

5×5 Floor Press

then,

3 rounds:
400m Run
21 KB snatch, each arm
12 burpee box jumps

Wednesday 12/29/10

admin — Wed, 29 Dec 2010 02:00:04 +0000

Hack Squat 3-3-3-3-3
-Find a 3RM

then,

AMRAP in 12:00 of:

10 KB Snatch (R)
20yd. overhead carry (R)
10 KB Snatch (L)
20yd. overhead carry (L)

*Post loads and rounds to comments

READ: “Injury Clinic – Adductor Magnus” – sportsinjurybulletin.com

Sunday 12/5/10

admin — Sun, 05 Dec 2010 03:00:28 +0000

Open gym today from 11:00am to 1:00pm.

Overhead Squat 5-5-3-3-1

then,

AMRAP in 20:00 of:
2 TGU (each arm)
4 KB Snatch (each arm)
8 Pullups, CTB
*Post load and total rounds to comments

Are you properly deadlifting?

Wednesday 6/30/10

admin — Wed, 30 Jun 2010 05:01:14 +0000

Row 1000m

then,

Max KB Snatch in 5:00

*Post total time and # of snatches to comments

READ: “Just Tell Me What to Eat” – Talk to Me Johnnie

Randon Januray Pic...

Friday 3/5/10

admin — Fri, 05 Mar 2010 06:01:03 +0000

*Day 64 of 100 Days of Pushups

Ring Dips 10-10-10-10
-Rest as needed between sets

then,

For time:

400m Run
20 KB Snatch, from floor (each arm)
20 Back Extensions, with hamstring activation
200m Run
15 KB Snatch, from floor (each arm)
15 Back Extensions, with hamstring activation
100m Run
10 KB Snatch, from floor (each arm)
10 Back Extensions, with hamstring activation

*Post time to comments

Friday 10/23/09

admin — Fri, 23 Oct 2009 05:01:06 +0000

Deadlift 5-5-5-5-5

Rest 5:00

21-15-9
KB snatch (each arm)
Box Jumps, 20″

“My Paleo Kitchen”

Old School Deadlifting

Wednesday 10/14/09

admin — Wed, 14 Oct 2009 05:01:59 +0000

AMRAP in 20:00 of:

5 Get-ups (each arm)
10 KB Snatch (each arm)
15 Pull-ups

-Use the same weight for Get-ups & KB snatch

*Post time and KB weight to comments

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