July 14, 2016

CrossFit/Competitor/Barbell Club

CrossFit 101
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength/Skill: Power Snatch (3-3-3-3-3)
*Stay light and work technique. Get comfortable with the weight you’ll be using for the WOD.

WOD: For Time
30 Snatches (135/95)
*Scale as needed. Trainer bars and PVC pipes are available and encouraged.

CrossFit Kids
Skill: Cartwheels
5x 10 Strict assisted Toes to Bar

WOD:10 rounds for time
5 Wallballs
5 Toes to Rig
1 Cart Wheel


Incendia Endurance
WOD: For Time
“Sadie Hawkins”
Row 50 Calories
Row 40 Calories
Row 30 Calories
Row 20 Calories
Row 10 Calories
Run 1 Mile
Assault Bike 10 Calories
Assault Bike 20 Calories
Assault Bike 30 Calories
Assault Bike 40 Calories
Assault Bike 50 Calories

Incendia Strongman
WOD: For Time
200 Russian Kettlebell Swings (70/53)
*Every drop do 10 cal on assault bike and 10 push ups. Scale up or down.

WOD: For Time
Static front hold, stone or sandbag. Bear hug a stone or sandbag AHAP, for 5 min

Barbell Basics
Snatch & Clean Review