Week of 10/7/13

Monday – Snatch Day 1) Snatch + Hang Snatch + 3 Overhead Squats: Max for complex 2) Then 1 set @ 90%, 1 @ 95%, 1 @ 100%  3) Snatch

Melting Pot.

Wednesday, 10/2/2013   Yoga at 8pm – Sign up HERE   Mobility/PreHab Jump Rope Warm Up – 2 minutesTheraband – Ext. Rotation/Shoulder Circles10 Burpees10 Scapular Push Ups15 Push Ups10 Scapular Push

Week of 9/30/13

Monday – Snatch Day 1) Pause (at knee) Snatch: Max Triple 2) Then 1 set @ 90%, 1 @ 95%, 1 @ 100%  3) Snatch Grip Deadlift with pause at

Zeb

Wednesday, 9/25/2013 Yoga at 8pm – Sign up  HERE Read below for an optional special workout for Zeb’s last day at PCF. Join us at MDR in the evening or do

Week of 9/23/13

Monday – Snatch Day 1) 3 Position Snatch (floor, knees, high hang): Max for complex 2) Then 1 set @ 90%, 1 @ 95%, 1 @ 100%  3) Snatch Romanian

The Storm is coming.

Wednesday, September 18, 2013 Mobility/Warm Up With a barbell:10 Good Mornings10 Back Squats10 Behind the Neck Presses (Clean Grip and Snatch Grip)5 Overhead Squats5 Power Snatches  Classic Strength EMOM for

Week of 9/16/13

Monday – Snatch Day 1) Snatch from Hang (from knees): Max Triple  2) Then 3 sets at 5% less then above effort 3) Snatch High Pull from Hips: 4 x

19

Wednesday, September 11, 2013 CrossFit recently organized a fundraising event to support the families of the nineteen members of the Granite Mountain Hotshots firefighting team that tragically lost their lives

Week of 9/9/13

Long video but talk about grown man jumps… Monday – Snatch Day 1) Snatch High Pull x 2 + 1 Snatch: Max for complex.  2) Then 3 sets at 5%

Try it out.

Wednesday, September 4 Mobility 5 Inch Worms10 Fire Hydrants15 Squats20 Lat Activations15 Squats10 Fire Hydrants5 Inch Worms   Strength  15 mins to establish a 3 Position Clean & Jerk  Notes: