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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
CrossFit + Kids = Success in Life
There are three main kids should CrossFit: 1. Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The [...]
Growth of CrossFit
This graph was taken from Google Trends. It shows the internet search popularity of CrossFit, Bally Fitness, Gold’s Gym, and 24 Hour Fitness. Notice the huge spike each New Year for all big commercial gyms. CrossFit’s growth in popularity has been steady with the occasional spike due to large newspaper or magazine publications. However, it [...]
The Snatch is back!
The power snatch is used primarily to develop pulling power for the snatch. Since the lifter does not have to lower his or her body significantly after the pull, the movement is simpler than a full squat snatch. The power snatch therefore places less stress on the nervous system than full snatches, and therefore maximums [...]
Thursday, December 15, 2011
Skill: Power Snatch Conditioning: “Ella” 5 rounds: 10 Power Snatches 10 Box Jumps No rest. Avoid Processed Meats (link)
Wednesday
Strength: Power Snatch Skill Work- 20min cap Conditioning: For Time: 50 KB Swing 100 Situps 150 Double Unders -Time Cap 15min.
Weight…Wait!
Overhead Squat 2-2-2-2-2 Rest as Needed 6 sets: 3 Power Snatch 3 Hang Squat Snatch (work up to a challenging weight) Rest 3minutes between sets Weightlifting gear…even the protein shake counts as gear. Don’t leave home without them.
