high hang snatch

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

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

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)

22 Apr 2018 – Good luck Dre!

Sending all the best wishes, high fives and chest bumps to Andreea Caua as she takes on the London Marathon today! There are plenty of great spectator spots to catch the event and cheer Dre on, check out this guide for more info.

Please note there is a scheduled DLR strike on the weekend of the marathon and, if you are coming in to the box for class, many of the roads will be closed. Check before you travel! 


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds for quality:
5-10 Strict chin/pull-up
5-10 Russian leg lifts
10 Push-ups

B) 3-5 rounds for quality:
45 Seconds wall facing handstand hold
5-10 Hollow body ring rows, with feet elevated
45 Second weighted hollow hold

C) Practice Time!

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Engine Work (9 – 10 am)

Every minute, for 21 minutes, alternate between:

Minute 1: 15/12 Calorie bike (20/15 Calorie row)
Minute 2: 10 Burpee box jump overs
Minute 3: 30 seconds for max wall balls (9/6 kg)

* The time for the wallballs lasts only from 00:00 to 00:30, so you need to get moving right away! 
* If you want to complete 15 calories on the bike in 1 minute you need to be holding 69-70 rpm
* Yes, the RX version of this workout is hard!
* No, we don't mind that it's hard - you have to be willing to suffer if you want to succeed.

12 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


A2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


A3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

Competition Class (10 – 11.30 am)

A) Gymnastics: Strict handstand push-up

Test max rep strict handstand push-up

B) Weightlifting: Snatch

B1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


B2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


B3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

C) Conditioning

Every 2 minute, for 20 minutes, alternate between:
500/425m Row
&
1 round of "DT" (12 Deadlift, 9 Hang power clean, 6 Push jerk 70/45kg)
*Focus on smooth barbell cycling!

Engine Work (9 – 10 am)

For time:
700m Run
45 Wall ball (9/6 kg)
30 Sumo deadlift high pull (35/25 kg)
15 Box jump (24/20 in)
30 Sumo deadlift high pull (35/25 kg)
45 Wall ball (9/6 kg)
700m Run

*EMOM perform 3 burpees (apart from when on the run)

29 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

Competition Class (10 – 11.30 am)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

B) Gymnastics: Handstand Push-ups

* Final week
21 Strict HSPU
– 1 minute rest –
21 Strict HSPU
– 45 seconds rest –
15 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU

C) Conditioning

4 rounds for time:
21 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)
9 Push jerks (60/40 kg)

Engine Work (9 – 10 am)

400m Run
– 1 minute rest –
800m Run
– 2 minutes rest –
1200m Run
– 3 minutes rest –
1600m Run

* In your first "rest" period complete: 5 Burpees
* In your second "rest" period complete: 5 Burpees, 10 Dumbbell thrusters
* In your third "rest" period complete: 5 Burpees, 10 Dumbell thrusters, 15 Box jumps