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Components
Snatch Technique-A
Snatch Technique-B
"Died trying"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/04/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
06/04/2021
“Every strike brings you closer to your next home run.” - Babe Ruth When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter. What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits. These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names. Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.
Warm-up
See Coaches Board
Snatch Technique-A (Weight)
Part A - Snatch Drop Complex
5 Sets:
1 Overhead Squat
1 Snatch Balance
2 Snatch Drops
Technique loads. Start at 40-45%, finishing in the range of 50-55%
Snatch Technique-B (Time)
On the 2:00 x 3 Sets:
3-Position Squat Snatch
- High Hang (pockets)
- Hang (knees)
- Low-Hang (shins, but not touching the floor)
Percentage based on 1RM Snatch:
All three sets - 70%.
Aim here is to get faster and faster with each passing rep. Complete the complex unbroken.
"Died trying" (Time)
Conditioning
1 Round:
90/70 Calorie Row
70 Wallballs
50 Power Snatches
30 Burpee Box Jump Overs (24"/20")
WB-Mrx: 14/10, Rx: 20/15
BB-Mrx: 75/45, Rx: 85/55, Rx+: 95/65
Decide a rep scheme prior to wod and stick to it.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 04, 2021
Male Clients
1
3
Pete
4:45 PM CrossFit
115 lbs
2
Matthew
Emmons
8:30 AM Crossfit
105 lbs
3
Cameron
Shepherd
8:30 AM Crossfit
75 lbs
3
Doug
Davis
12:15 PM CrossFit
75 lbs
3
Ryan
Vogl
12:15 PM CrossFit
75 lbs
4
Brian
Roberts
12:15 PM CrossFit
65 lbs
5
Brandon
McCarthy
3:30 PM CrossFit
45 lbs
5
Duncan
Emmons
8:30 AM Crossfit
45 lbs
5
Mark
Richardson
9:30 AM CrossFit
45 lbs
Female Clients
1
Brooke
Bemis
4:45 PM CrossFit
55 lbs
2
Angie
O'Keefe
6:00 AM CrossFit
50 lbs
2
Annie
Dougherty
9:30 AM CrossFit
50 lbs
2
Peri
Vogl
7:15 AM CrossFit
50 lbs
3
Zoe
Bergner
9:30 AM CrossFit
40 lbs
4
Allison
Marti
8:30 AM Crossfit
35 lbs
4
courtney
alberts
8:30 AM Crossfit
35 lbs
5
Madeleine
Ries
7:15 AM CrossFit
25 lbs
6
Ann-Marie
whittington
12:15 PM CrossFit
15 lbs
6
Christina
Griggs
4:45 PM CrossFit
15 lbs
6
Vicki
Spicer
8:30 AM Crossfit
15 lbs
7
Sage
Schoenfeld
6:00 AM CrossFit
45 lbs
8
Amanda
Spungin
8:30 AM Crossfit
35 lbs
8
Dana
Bossert
8:30 AM Crossfit
35 lbs
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