Archive for June 8, 2014

Monday 06092014 Open Class

Posted: June 8, 2014 by ladygrape01 in Uncategorized


Coach Salt with multi-time CrossFit Games competitor, (and one of the nicest athletes you’ll ever meet), CrossFit Omaha’s Stacie Tovar. Speaking of,  Stacie is going to be one of our emcees for The Summer Showdown! Come to compete, come to cheer, or come to meet the incredibly talented emcees we will have! 


VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!
And, remember this formula,
Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…




Back Squat 2 Rep Max

Post weight to comments/ LogWOD



12 minute AMRAP

Snatch Complex (Power Snatch, Hang Snatch, and Full Snatch) 75% of 1rm

200m Run *

*if you miss an attempt run 400m for that round

1 round is- 1 Power Snatch, 1 Hang Power Snatch, 1 Full Snatch, and then run 200 meters. However, if you missed on any of the snatches, run 400m for that round.

Post rounds to comments/ LogWOD



3 sets:

12-16 Alternating Pistols

8-10 (each arm) KB Snatch

8 Barbell Roll outs


Homework (done on your own outside of class):

Couch Stretch

Accumulate 5 min (total)