hang 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

26 April 2019 - Disco Friday!

Marco warming up his dance moves for Disco Friday…

It’s Disco Friday and this month, it's all about Oly! Do you know the best way to re-fuel after an olympic lifting session? An Ole & Steen Cinnamon Social, of course!

Get ready for some serious lifting, some serious choonz, and of course, some serious snacks!


WORKOUT OF THE DAY

A) Weightlifting
Every 90 seconds for 9 minutes (6 sets):
1 Power snatch
1 Overhead squat
1 Hang snatch
* Use this primarily as skill work, focus on speed under the bar
* Increase load but not at the expense of technique


Immediately into:

Every minute for 6 minutes:
1 Hang snatch, building to a heavy single

- 2 minute rest/transition -

For time:
30 Snatch @ 80% of the heavy single

10 Feb 2019 - 2019 CrossFit Open Teams Announced!

WORKOUT OF THE DAY

Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

A) Skill Focus

Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

13 Jan 2019 - Member Appreciation Week: Vote for the Coaches WOD

For our last day of Member Appreciation Week, it's your chance to exact revenge on the CF1864 Coaching Team... and boy do you guys know how to hit a coach where it hurts! The CF1864 Coaches and Interns will be taking on “Kalsu”. Ooossshhhh. Keep an eye on @crossfit1864 on instagram, where we’ll be posting videos of the coaches battling through this epic WOD.


WORKOUT OF THE DAY

Engine Work

Every 2 minutes, for 30 minutes, alternate between:
450/350 m Row
60-Foot Walking lunges with Farmer’s carry (32/24 kg)
20/15 Calories of Assault Bike (or 300m Run)
* Nasal breathing only

Specialist Sunday

A) Hang snatch: Build to a heavy double

B) Every minute for 10 minutes: 1 Snatch at 90-95% of above

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 75-80%

B) Deficit Push Ups: 3 x 6

C) 3 Rounds NFT:
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

The Coaches’ WOD

“Kalsu”

For Time:

100 Thrusters (60/40 kg)

* 5 Burpees at the top of every minute

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

07 Oct 2018 – Reminder: Rock Climbing on Sunday 14 October

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

ENGINE WORK

6 rounds, for max calories/reps of:
30 seconds: Rowing
– Rest 30 seconds –
30 seconds: Double-Unders
– Rest 30 seconds –
30 seconds: Assault Bike
– Rest 30 seconds –

SPECIALIST SUNDAY

A) Weightlifting: Snatch

With an empty barbell, complete 5 rounds, for quality
3 Hang snatch high pull
3 Hang muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch
3 Snatch

B) Snatch
15 minutes to build to a heavy 3, drop and go

C) Snatch
Perform 4 x 3 @ 90% of weight from B

WOMEN’S ONLY

A note from Coach Alice…
”For the next 4 weeks we will continue to further focus on back strength as well as new compound movements to increase strength and muscle (i.e. bench press, sumo deadlifts and zercher squats). More skill work in toes to bar coming up too!”


A) Sumo Deadlift:
4 x 8 @ 60-70%
*90 seconds rest

B) Every minute for 12 minute, alternate between:
Minute 1: 3 Negative or Strict Chin Ups*
Minute 2: 3 Negative or Strict Ring Dips
Minute 3: Rest

C) 12 minute AMRAP for quality:
8-10 Barbell good morning
8-10 RFE split squat
8-10 Barbell bent over row w/prone grip

20 Aug 2018 – Reminder: Bank Holiday Schedule, 27 August

Reminder: On Monday 27 August, we will be running a Bank Holiday class schedule, with classes at 8 am, 9 am, 10 am and 11 am.


WORKOUT OF THE DAY

A) Weightlifting

A1) Muscle snatch: 5 x 3
* Perform a set every 90 seconds

A2) High hang snatch + Hang snatch + Snatch: 5 x 1+1+1
* Perform a set every 2 minutes

B) Conditioning

"CrossFit Open 11.1 / 14.1"
10 minute AMRAP:
30 Double unders
15 Power snatch (35/25 kg)

27 May 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Every 10 minutes, for 30 minutes (3 rounds):
700m Run
40m Right arm overhead dumbbell lunge
40m Left arm overhead dumbbell lunge
10 Burpee pull-ups

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch pull-under: 3 x 3, increasing load

A2) Hang snatch: 3 x 3, increasing load

A3) Snatch: Build to a 1 rep max

Women's Only Class (11 am – Noon)

A) 15 minute AMRAP, for quality:
5-10 Strict chin/pull-ups (or 5 negatives)
10 Strict toes to bar (or Russian leg lifts)

B) 10 minute AMRAP, for quality:
10 High box jump (land & stick)
25 Hollow rocks
* Increase height on the box jump through the rounds, focus on good landing mechanics

C) 15 minute AMRAP, for quality:
5-10 Strict HSPU (or 5 negatives / Box pike HSPU)
5 Max distance broad jump (land and stick)
30 second side plank per side, load if needed

14 Apr 2018 – See you at Bounce!

Don't forget, we'll be headed to Bounce in Farringdon for some ping pong fun on Saturday 14 April from 5-7 pm. Hope to see you all there!


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

15 minute AMRAP:
30 Double unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes-to-bars

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch + Hang snatch + Snatch: Daily max
* Perform the first snatch and hang snatch touch and go, then drop and re-set for the final snatch

A2) Hang clean: 3 x 3 @ 75%+ of clean

B) Conditioning

15 minute AMRAP:
30 Double unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes-to-bars

C) Gymnastics Skill Work

10 September 2017 – WOD

*Next week we will be re-testing some elements from our previous testing week.
*Today is a chance to get in some skill work and then get your sweat on at the end

WORKOUT OF THE DAY

CrossFit (11 am – Noon) & Engine Work (8.30 – 9.30 am)

A) Gymnastic Skill Work

B) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

Competition Class (9.30 – 11 am)

A) Gymnastics

Alternating EMOM x 8
Minute 1: Muscle-ups @ 70% max set
Minute 2: Row @ easy to moderate pace

B) Weightlifting: Hang snatch + Snatch

B1) Build to a heavy single for the day

C) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

MOBILITY DRILL OF THE WEEK