CrossFit Winnipeg, Inc. » power snatch

Saturday, March 13th, 2010

Turbo — Sat, 13 Mar 2010 01:03:45 +0000

CrossFit Winnipeg Athletes

Power Snatch – 10 sets of 3 reps; rest 5 min b/t sets

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest as needed

part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3

Sectionals Athletes: long session tomorrow. Be here at 8.

Thursday, February 4th, 2010

Turbo — Thu, 04 Feb 2010 01:28:30 +0000

Superbean push-ups

Workout of the Day

Power Snatch 6×2

Complete 7 rounds:

Handstand Holds for maximum time
10 Ring Rows

*Handstand hold should be facing the wall or spotted by a coach on a mat… no handstands with backs to wall, please
*Elevate feet on the ring rows to increase difficulty
*If you are uncomfortable with performing handstands, ring supports or tuck supports between two boxes are acceptable substitutions

source: CrossFit Football
recommended rest day for Sectionals athletes; next 3 days on

Saturday, January 30th, 2010

Turbo — Sat, 30 Jan 2010 03:21:00 +0000

Power Snatch 3-3-3-1-1-1

Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )

Loading for dumbell: Women 20%, men 25%

Sunday, January 24th, 2010

Turbo — Sun, 24 Jan 2010 00:30:34 +0000

: the aftermath

Power Snatch 3-3-3-1-1-1

then:

AMRAP 7:00

3 pullups

6 pushups

9 squats

Wednesday, September 23, 2009

brendan — Wed, 23 Sep 2009 00:30:01 +0000

*CrossFit Winnipeg will be closed Sunday morning September 27th to prepare for Fight Gone Bad and the Grand Opening Party.

Power Snatch – 1, 1, 1, 1, 1, 1, 1

Get off the Ibuprofen peoples

All right, let’s set the record straight about this stuff.

The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.

Sorted?

Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.

Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.

Read more….

Friday, August 28, 2009

brendan — Fri, 28 Aug 2009 00:25:51 +0000

CrossFit's version of the kettlebell swing

If you’re coming to this weekend’s kettlebell cert, you should probably consider taking this as a rest day.

A. Deadlift 7 heavy sets of 2 reps. Looking for technical *excellence*. Post percentage of bodyweight of your successful reps to the board.

e.g. At bodyweight 175, lifting 350 pounds is 200%. If I lift 350 for all 7 sets then my score is: 200+200+200+200+200+200+200 = 1400. Goal is highest amount of points you can achieve. Poor form is a failed set (a zero).

B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)

Sunday, July 26, 2009

brendan — Sun, 26 Jul 2009 00:37:55 +0000

1 1/2 pood, baby!

Take 15:00 to play with rope climbs and tire flips; then

5 rounds for time of:

6 Power Snatch 135 lbs
10 Box Jumps 24″ box

Saturday, July 4, 2009

brendan — Sat, 04 Jul 2009 00:14:15 +0000

Make'em high!

10 sets of 2 box jumps. Make ‘em high!

“Randy”

75 pound Power snatch, 75 reps for time.

CF Games Athletes

If this is not your rest day:

Box jumps as Rx’d.

3:15 AMRAP on power snatch workout.

Saturday, June 20, 2009

Turbo — Sat, 20 Jun 2009 01:15:05 +0000

Getting under it

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Then, 5 rounds for time:

6 pullups

9 wall ball shots

12 box jumps

Tuesday, June 2, 2009

brendan — Tue, 02 Jun 2009 00:20:52 +0000

The EZ Curl Bar is redeemed

Deadlift 5 reps
If you’ve been training with us longer than 2 months, go for 85% of your previous 5 rep max. Otherwise, add 10# to your previous best.

Hand Stand Push Ups 3 x max reps
If you can’t do handstand push ups, do maximum time handstand holds

5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24″ box

Don’t forget about this month’s Thruster challenge (see yesterday’s post).