Monday 20120220 Open Workout

Posted: February 19, 2012 by totactfit01 in Uncategorized

There wil be no scheduled classes due to the holiday, but I have a feeling one or two coaches will be popping in through the day (I’ll be there around 0900)


Skill/Strength work

3 position snatch pulls

We will be doing power snatches from…

The hang position

The RDL (above the knee)

From the ground.

The key is to find the explosion point on each.


CrossFit Journal Demo of snatch position


Power Snatch – 1,1,1,1,1,1,1  start at 60% of 1 rep max (if you have one.  If not, you’ll find a good starting point in the warmup) and try to move up in weight every set.  Sets will be 2 min apart.

As in this video(courtesy of, ensure each rep is successful.  Meaning, your arms are locked out when you hit your quarter-squat landing.  Then, and only then, do you stand all the way up.  If you do not get a SUCCESSFUL rep, you do not move up in weight.

Cash Out

Band stretch Lats

Band stretch hamstrings

  1. totactfit01 says:

    Since there won’t be a scheduled class, here is the warm up (I wrote it on the white board, but in case someone with a death wish messed with it…
    500m Row

    3 rnds
    -10 snatch grip DL (no heavier than 10# per side)

    -10 Box to Box jumps – Stand on one box, drop off, pogo back up to another box. Try going up each set from 20″ to 24″ to 30″

    -10 Shoulder pass-thru w/ PVC

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