Archive for September 3, 2012

Tuesday 20120904 Open Workout

Posted: September 3, 2012 by totactfit01 in Uncategorized


Every Minute On the Minute for 9 minutes:
3 Power Snatches (70% of 1RM)

Post weight used to

Video courtesy of CrossFit HQ.  Coach and Sage Burgener going over the Power Snatch.  Difference between this and the full squat snatch is instead of dropping fully into the bottom of the squat you’ll catch the snatch in around a quarter squat depth.  So make sure you get full explosion out of your hips, get as high a shrug as possible, and pull as high in the scarecrow position as you can.  The higher you get the bar, the easier it will be to hit the landing.


4 Rounds For Time:

25 Medball Cleans (20/14)
5 L Pull-ups

Post time to comments/

Video courtesy of Paradiso CrossFit.  Goal to an L-Pull Up is to hold the legs out straight in front of you with the toes above the hips.  From here, perform a strict chin-above pull up.  For RX’d, there is no kip in this movement.
A good practice to get used to holding the L-position would be trying a few L-sits with our parallettes.  Show up early for class and give those a try.

Cash Out:

Max Time:
Handstand  Hold

Click on the picture courtesy of Fit 2 Fight CrossFit.  This will take you to a video preview for the 15Sept Throwdown.  So, for those of you that want to compete in Fit2Fight’s Throwdown on the 15th of September, this video will cover most of the WODs that we will be doing that day.  Also, don’t forget, there will be a $5 charge.  Well worth the price as Nick has put together some intense looking WODs for us to go through.  For those of you on the fence about competing, do it!  It will be the most fun you’ll have doing some of the hardest stuff possible.  Plus, he NAMED ONE OF THE WODS AFTER US!!  How can we not show up?  CAN!