Skill for Strength

  • August 18, 2015
  • By :
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

17 Comments

  • Pat Hopkins

    08/19/2015 @ 4:36 pm

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

  • Ryan Gould

    08/19/2015 @ 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!)

  • jason barrow

    08/19/2015 @ 12:51 am

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

  • Trevor Crean

    08/19/2015 @ 12:41 am

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

  • Brendan Cottam

    08/18/2015 @ 11:55 pm

    Snatch – 175
    WOD – 14:51 rx

  • Kurt Brumme

    08/18/2015 @ 5:17 pm

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

  • KA

    08/18/2015 @ 5:11 pm

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

  • Kelly

    08/18/2015 @ 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

  • Ben Brauer

    08/18/2015 @ 3:00 pm

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

  • Morgan

    08/18/2015 @ 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

  • Eddy

    08/18/2015 @ 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)

  • Petra

    08/18/2015 @ 1:23 pm

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

  • Brian M. Maser

    08/18/2015 @ 1:14 pm

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

  • Jason

    08/18/2015 @ 12:47 pm

    Strength: 135#x3
    WOD: 17:40 Rx

  • Nick Alonso

    08/18/2015 @ 12:19 pm

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

  • Marc Piccuirro

    08/18/2015 @ 11:52 am

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

  • Mike Quigley

    08/18/2015 @ 11:52 am

    165 x3
    180 x1
    WOD – 18:50 @ 115

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