dumbbell snatch

19 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell


Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load


Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry

28 Jan 2019 - WOD

WORKOUT OF THE DAY

A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max distance farmer’s carry on exhale breath hold

B) Conditioning
5 x 3 minutes on : 3 minutes off
10 Dumbbell snatch (22.5/15 kg)
15 Burpee box jump overs (24/20 in)
In remaining time, row for distance
* Up to G4 breathing (nose/mouth) allowed
* Recovery breathing sequence:
5 Breaths power mouth in / relaxed mouth out
7 Breaths power nose in / relaxed mouth out
9 Breaths power nose in / relaxed nose out
(Use this sequence during each 3 minute rest period)

18 Jan 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning & Breath Holds
4 x 4 minutes on : 2 minutes off, alternate between A1 and A2:
*At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
*Time the length of each of these holds


A1) Row, bike or run for distance
*Nasal breathing only

&

A2) AMRAP:
30 Double unders
20 Wall balls (9/6 kg)
10 Dumbbell snatch (22.5/15 kg)
* Nasal breathing only

30 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold

21 Dec 2018 - Reminder: Programming Talk this Sunday!

Our next programming cycle starts in the New Year and, if you've been with us for a little while, you'll know exactly what we're preparing for... the 2019 CrossFit Open! Coach Phil has been hard at work planning the aims and methods of this cycle and he can't wait to share them with you all in our upcoming programming talk.

We will be posting a link to the talk on Slack at 4 pm on Sunday 23 December. Prepare yourself for some serious knowledge bombs!


WORKOUT OF THE DAY

A) Strength
Push press: 6 x 3
* Start at 70% 1RM and build
* Rest 3 minutes between sets

B) Conditioning
3 rounds for time of:
30 Dumbbell snatch (22.5/15 kg)
30 Toes-to-bar


12 July 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

With the following intervals:

1 minute : 1 minute off
2 minutes on : 2 minutes off
4 minute on : 4 minutes off
8 minutes on : 8 minutes off

AMRAP:

30 Burpees over the rower
40/30 Calorie row
50 Wall balls 9/6kg
60 Dumbbell snatch, alternating arms (22.5/15 kg)

* Re-start the AMRAP at each interval
*  If using a heart rate monitor aim for +/- 5 bpm of your threshold rate

19 June 2018 – Disco Friday this Friday!

At long last, our next Disco Friday is coming! On this Friday 23 June aka 'Disco Friday', each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. Nom nom nom.

Get booked in today! 


WORKOUT OF THE DAY

A) Gymnastics skills: Toes to bar & HS Walk

B) Conditioning

17 minute AMRAP:
10 Toes to bar (or 15 Ab-mat sit-ups)
20 Dumbbell snatch, alternating arms (22.5/15 kg)
30ft Handstand walk (or double KB overhead carry)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

Last volume progression of this cycle, get after it!

8 minutes @ 20 spm
- Rest 1 minute -
8 minutes @ 22 spm
- Rest 1 minute -
6 minutes @ 20 spm
- Rest 1 minute -
6 minutes @ 22 spm
- Rest 1 minute -

* Start your 20 spm at your 5km pace + 8 seconds

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks