Technique > Brute Force – CFS

Fonda!
Fonda!

Schedule Update: Due to low attendance, all 7:30am Conditioning and general CrossFit classes will be canceled going forward as of 7/25. If you’ve been a fan of the Conditioning class and are looking for something similar, we encourage you to check out our new Endurance class that meets on Mondays & Thursdays, 4:45pm – 5:30pm. This class will now be included in the Bootcamp membership in the place of Conditioning class. We appreciate your understanding!

Both newbies and advanced athletes can greatly benefit from showing up early, grabbing a PVC pipe or a barbell and warming up on your own will allow you to move better and perform better. Learn the Burgener Warm Up Here!

Snatch Positions For Today

high hang

High Hang = Pockets – When performing lifts from this position, the torso should remain vertical in the dip portion.

mid hang

Mid Hang = above the knee – The hamstrings are now fully loaded. From here the athlete can begin to scoop under the bar pick up speed and aggressively initiate the 2nd pull. If the all positions are hit correctly and contact is made lower than the hip the 2nd pull may be initiated to early.

Strength
EMOM 12
2-Pos Hang Squat Snatch
High
Mid

L1/L2 โ€“ย 2 Hang Power Snatch 2 OHS

WOD
50/40 Calorie Row
30 Burpee Box Jumps
40/30 Calorie Bike

Level 1 30/20- 20 BBJ-30/20

7 Comments

  • Eddy

    07/16/2016 @ 12:10 am

    Complex: 165 (hit 175# from high hang which is a 20# PR there)
    WOD: 9:10 Rx

  • Alec

    07/15/2016 @ 2:03 pm

    160 or 165 (why can’t I remember now?), did Monday’s metcon- 12:57 @ 170lbs.

  • Brendan Caslin

    07/15/2016 @ 1:58 pm

    Complex: 185 (heavier than maser)
    WOD: 6:22 (faster than maser)

  • Mullins

    07/15/2016 @ 1:57 pm

    Snatch: Up to #145
    wod: 8:00

  • Crowley

    07/15/2016 @ 1:54 pm

    complex: up to 175#
    wod: 9:19 rx

  • Brian M. Maser

    07/15/2016 @ 1:38 pm

    Complex – 150# (heavier than Quigz)
    WOD: 8:00 Rx (faster than Quigz)

  • Mike Quigley

    07/15/2016 @ 12:30 pm

    Snatch – 145. hit 155 from high hang then failed it twice from mid hang in minute 12
    Wod – 8:26 RX.

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