CrossFit Montgomery » Snatch

2010-09-08 Strength

41Fitness — Tue, 07 Sep 2010 23:00:45 +0000

1. 5 x 3 Snatch Balance
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps

2010-09-06 Strength

41Fitness — Sun, 05 Sep 2010 23:00:58 +0000

Olympic
1. 5RM Front Squats
2. 3 x 5 Overhead Squats
3. 3 x 5 Snatch High Pulls
4. 3 x 10 Snatch Grip Deadlifts

2010-09-01 Strength

41Fitness — Tue, 31 Aug 2010 23:00:13 +0000

Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

2010-09-01 UGS

41Fitness — Tue, 31 Aug 2010 23:00:06 +0000

Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted Situp

Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips

2010-08-30 Strength

41Fitness — Sun, 29 Aug 2010 23:00:03 +0000

Olympic
1. 1RM Power Snatch
2. 1RM Power Clean
3. 5 x 3 Deadlift

2010-08-27 Strength

41Fitness — Thu, 26 Aug 2010 23:00:35 +0000

Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat

2010-08-26 CrossFit

41Fitness — Wed, 25 Aug 2010 23:00:53 +0000

Three Rounds for Time:
- 30 Wall Ball Shots (20#/14#)
- 30 Squat Snatches (65#/45#)

2010-08-20 Strength

41Fitness — Thu, 19 Aug 2010 23:00:02 +0000

Strength – Olympic Lifts
1. 10 x 2 Clean Drill
2. 3 x 5 Overhead Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Back Squat

2010-08-05 CrossFit

41Fitness — Wed, 04 Aug 2010 23:00:43 +0000

“Isabel”
For Time:
- 30 Snatch (135#/95#)

2010-07-30 CrossFit

41Fitness — Thu, 29 Jul 2010 23:00:29 +0000

Part A. Three Rounds – 7 Minute Limit:
- 30 Push-ups, release hands from floor at the bottom
- 12 Mountain Climber
- 21 Overhead Squat (95#/65#)
- 12 Mountain Climber

Rest 30 seconds.

Part B. Three Rounds – 7 Minute Limit:
- 30 Toes to bar
- 21 Ground to Overhead (95#/65#)

Rest 30 seconds.

Part C. Three Rounds – 12 Minute Limit:
- 5 GI Janes
- 3 Rope Climb

2010-07-26 CrossFit

41Fitness — Sun, 25 Jul 2010 23:00:50 +0000

“Amanda”

9/7/5 Reps For Time:
– Muscle Ups
- Squat Snatch (135#/95#)

In Memory of Amanda Miller (1985-2010), 2009 CrossFit Games competitor

Video: Tribute to Amanda Miller

2010-07-20 CrossFit

41Fitness — Mon, 19 Jul 2010 23:00:29 +0000

“Joshie”
Three rounds for time:
- 24kg KB Snatch, right arm (21/15/9)
- L Pull-ups (21/15/9)
- 21kg KB Snatch, left arm (21/15/9)
- L Pull-ups (21/15/9)

2010-06-25 UGS

41Fitness — Thu, 24 Jun 2010 23:01:46 +0000

4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

2010-06-18 UGS

41Fitness — Fri, 18 Jun 2010 02:01:54 +0000

4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

2010-06-09 CrossFit

41Fitness — Tue, 08 Jun 2010 23:01:48 +0000

5 Rounds

For time:
- 21 Double Unders
- 15 Wall Ball
- 9 Power Snatch

2010-04-28 UGS

41Fitness — Wed, 28 Apr 2010 00:05:41 +0000

4 Rounds
1a. 10 KB Snatch + Press
1b. Max Tactical Pullups

4 Rounds
2a. 10 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Presses