Get By

Snatch, 1 rep

Clean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:

6 Squat cleans (55kg/ 40kg)

12 Pull-ups

24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.


Welcome baaack!

You newbies are going to need to know this…Burgener Warm up wmv/ mov

My favorite Snatch video, Lifting at Lunch with Burgener wmv/ mov.  Watch the timing, watch the bar path.  Then listen to some more instruction from the man wmv/ mov.

Clean Instruction wmv/ mov and Split Jerk Demos wmv/ mov

Annie Squat Cleans Heavy wmv/ mov

Double Unders with Buddy Lee wmv/ mov


Since I injured my wrist a few months ago, I’ve gone through quite a bit of athletic tape and torn out a few hairs along the way.  Others use tape for grip on the bar, to protect a tear on their hands or against that painful hook grip.  Since we ran out of tape yesterday, it has dawned on me that it would make more sense to use something that is reusable for my wrists!  I found this sweet, yet obvious solution on the San Fransisco CrossFit blog about homemade supports using boxing wraps.  If you’re a regular wrist wrapper, join in on the fun and save the planet!  In other tape related news, be sure to check out the post from a few days ago about making reusable hand guards.

For more info and advice on your wrists, check out Be nice, your wrists work hard, from Kelly Starrett.


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