Strength: Snatch Technique A) On the 2:00 x 4 sets:   1 low hang snatch pull 1 low hang snatch high pull 1 low hang squat snatch 1 overhead squatSet 1:  40% of 1RM snatch, Set 2:  45% of 1RM snatch, Set 3:  50% of 1RM snatch, Set 4: 55%Snatch...

12 August, 2020 /

Strength:  Snatch complex On the 1:30 x 6 sets: 1 hang power snatch 1 overhead squat 1 hang squat snatch Set 1:  50% of 1RM snatch Set 2:  54% Set 3:  58% Set 4:  62% Set 5-6:  65-70%  Workout of the Day: "Paw Patrol" AMRAP in 15 minutes: 60 double unders 20 toes to bar 10 hang squat snatches...

13 February, 2020 /

CONGRATS TO OUR MAY 2019 SOUTHIE OF THE MONTH, GRIFFIN RUPE!  (I even wrote in orange, since he will become a Poke this fall)!  :) Strength:  Snatch Complex On the 1:30 x 7 sets: 1 power snatch 1 OHS 1 hang squat snatch 0:00 - 60% 1:30 - 63% 3:00 - 66% 4:30 -...

30 April, 2019 /

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month...

11 March, 2019 /

Strength:  Snatch complex 1 power snatch 1 overhead squat 1 snatch balance 2 hang squat snatches 0:00 - 1 complex @ 60% of 1RM snatch 1:30 - 1 complex @ 60% of 1RM snatch 3:00 - 1 complex @ 60% of 1RM snatch 4:30 - 1 complex @ 65% of 1RM snatch 6:00 -...

11 November, 2018 /

Workout of the Day: Part 1 - Snatch complex (Snatch deadlift, 2 hang power snatches, overhead squat, snatch balance) 0:00 - 2 complexes @ 35% 1:30 - 1 complex @ 40% 3:00 - 1 complex @ 45% 4:30 - 1 complex @ 50% Part 2 - Snatch 6:00 - 2 snatches @...

03 September, 2018 /

Strength:  Snatch complex OTM x 3 rounds:  Power snatch + OHS + squat snatch 0:00 - 66%, 1:00 - 71%, 2:00 - 76%, 3:00 - Rest 4:00 - 66%, 5:00 - 71%, 6:00 - 76%, 7:00 - Rest 8:00 - 66%, 9:00 - 71%, 10:00 - 76% - Based on 1RM...

04 September, 2017 /

Strength:  Snatch complex OTM x 3 rounds:  Power snatch + OHS + squat snatch 0:00 - 64%, 1:00 - 69%, 2:00 - 74%, 3:00 - Rest 4:00 - 64%, 5:00 - 69%, 6:00 - 74%, 7:00 - Rest 8:00 - 64%, 9:00 - 69%, 10:00 - 74% - Based on 1RM...

13 August, 2017 /

Strength:  Snatch complex OTM x 12:  Power snatch + OHS + squat snatch 0:00 - 57%, 1:00 - 62%, 2:00 - 67% 3:00 - 57%, 4:00 - 62%, 5:00 - 67% 6:00 - 57%, 7:00 - 62%, 8:00 - 67% 9:00 - 57%, 10:00 - 62%, 11:00 - 67% - Based on...

30 July, 2017 /

Strength:  Snatch complex OTM x 12:  Power snatch + OHS + squat snatch 0:00 - 50%, 1:00 - 55%, 2:00 - 60% 3:00 - 50%, 4:00 - 55%, 5:00 - 60% 6:00 - 50%, 7:00 - 55%, 8:00 - 60% 9:00 - 50%, 10:00 - 55%, 11:00 - 60% - Based on...

23 July, 2017 /
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