Skill for Strength

Aug 18th, 2015

Category: CrossFit

Skill for Strength

Murph 2015

Murph 2015

Many of you have seen the new forms of knowledge being dropped around the box. We’ve organized some of the most important points from the fundamental Crossfit Level 1 Seminar. There is a great piece “Why Squat” that touches on the Overhead Squat as being a great skill to master. There is even a description with pictures on how to improve the OHS. Feel free to check it out, apply what you see or ask a coach for some help!

Skill
Squat Snatch
3-3-3-3-3

Level 1- Power Snatch/Overhead Squat

WOD
2000m Row
40 Overhead Squats (95,65)
40 Toes to Bar

Level 2- 75,55
Level 1 – 65,35

Conditioning Class: WOD
800m Run
600m Run
400m Run
200m Run
100m Run
Rest 1:1

Conditioning Class: Core
3 Rounds
10 GHD Sit ups
10 Glute Ham Raises

DISCUSSION 17 Comments

  1. Pat Hopkins 08/19/2015 at 4:36 pm

    Snatch: 135#
    WOD: 18:00 RX
    Rips: ADV

  2. Ryan Gould 08/19/2015 at 3:40 am

    Snatch: 115# x3 (not strung together tho….last one was the best one)
    WOD: 18:50 L2 (subbed GHDs in place of T2B…which was not as fun as I had hoped!)

  3. jason barrow 08/19/2015 at 12:51 am

    Snatch: 135×3 (touch and go, hands didn’t leave the bar)
    WOD: 19:23 Rx

  4. Trevor Crean 08/19/2015 at 12:41 am

    OLY tomorrow is snatch, so worked on technique. (95# across)
    WOD: 15:27 Rx.

  5. Brendan Cottam 08/18/2015 at 11:55 pm

    Snatch – 175
    WOD – 14:51 rx

  6. Kurt Brumme 08/18/2015 at 5:17 pm

    Strength: Hatch (shoulder is no bueno)
    WOD: 16:06 w/ 115# front squats and GHDs
    Conditioning WOD and mobility

  7. KA 08/18/2015 at 5:11 pm

    Strength: up to 105# x 4
    Workout: 15:41 @ 80#; soul crushing..
    Handstand walks in progress..

  8. Kelly 08/18/2015 at 3:37 pm

    strength: 85#
    WOD: 13:45 at 55#. But I just realized I did 20 OHS instead of 40. Oops. Can’t read good. #cheater

  9. Ben Brauer 08/18/2015 at 3:00 pm

    Snatch – 135 my last 2 sets
    WOD: 16:05 Rx

  10. Morgan 08/18/2015 at 1:47 pm

    Snatch – up to 100 but then went back down to 90 for 2 sets to work on form – have trouble getting under the bar
    wod: 15:04 Rx
    Tried mups after class but couldn’t get up there today
    3X20 sets of GHDs, side planks and back extensions

  11. Eddy 08/18/2015 at 1:45 pm

    Strength: 125×3
    WOD: 17:49 Rx (PR’d my row at 7:29.7 but a lot of staring at the barbell)

  12. Petra 08/18/2015 at 1:23 pm

    Strength: 75#
    WOD: 13:56 run instead of row. First time my hand ripped in a long, long time.

  13. Brian M. Maser 08/18/2015 at 1:14 pm

    Snatch: worked up to 165×3 w/ Mr. Quigglesworth; hit 180×1
    WOD: 15:22 Rx

  14. Jason 08/18/2015 at 12:47 pm

    Strength: 135#x3
    WOD: 17:40 Rx

  15. Nick Alonso 08/18/2015 at 12:19 pm

    Snatch: 125#x2
    WOD: 15:11 RX Ran 1 mile instead of row (no more rowers)

  16. Marc Piccuirro 08/18/2015 at 11:52 am

    Snatch: 3/3 @ 155, 3/4 @ 175, 3/5 @ 185
    Wod: 13:41 @ 115
    Cash out: 50′, 45′, 50′, 47′

  17. Mike Quigley 08/18/2015 at 11:52 am

    165 x3
    180 x1
    WOD – 18:50 @ 115