Archives For OHS

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores to the Whiteboard.

monday

hanley —  December 9, 2013 — Leave a comment

crossfit

If you normally do the Fitness Strength, but want to practice snatching technique look below for your modification. If you have any shoulder pain or an impingement, we advise you to stick with the Fitness Strength of the Day.

Watch this video for Drop Snatch, Snatch Balance, and Heaving Snatch Balance Technique, and Hi-Hang Snatch- Position 1.

Workout of the Day
Fitness Strength:
Superset the Following:
3×10 Supermans
3×5 core stability
3×15 hollow rocks
3×10 Glute Ham Raise

Fitness WOD:
12 min AMRAP of:
8 burpee box jumps
10 Kb Swings

or

Performance Strength:
10 min EMOM of:
2 Drop Snatches (Fitness can drop to Power position)
10 min EMOM of:
2 Hi-Hang Snatches (Fitness can go to power position)

Performance WOD:
12 min AMRAP of:
2 Power Snatches 135/95
2 OHS 135/95
1 Snatch Balance