The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches. This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members. To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that. Hope to see you there!
What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch! Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.
Buy In: 2k Row
6 Power Cleans (135#/95#)
3 Wall Climbs
-6 Rounds for Time-
Run A Mile Race...
In teams of 4:
Partners A|B, then partners C|D perform:
2 minutes of barbell hang to overhead
Each pair selects one weight to use.
Weights cannot be changed.
Barbell may not touch the ground.
Team may hold the bar during transitions.
Weights to be used:
(2) 45# plates
(4) 25# plates
(4) 10# plates
Rest 5 Minutes (Breakdown...
Hatch Squat Program: Week 11, Day #2
Back Squat: 60%x5, 65%x5, 70%x5, 70%x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x4
A1) Weighted Pull-Ups, max reps x 3 sets
A2) Single Arm Push Press: 10/10/10 (each arm)
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20 Deadlifts (275#/165#)
Ring Dips: 10-15 reps x 4 sets
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A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets
A2) Couch Stretch, 1 min each leg x 2 sets
Hatch Squat Program: Week 11, Day #1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1
Front Squat: 60%x5, 70%x5, 75%x5, 75%x5
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CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend
(Main Site WOD from 9/1/2014)
Row 30 Calories
30 Burpees Over the Bar
30 Hang Cleans (135#)
(12 minute cap)
We will work on the progression for the kipping pull-up, and then work on...
SWOD: Hatch Squat Program: Week 10, Day 2
Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5
Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5
Toes to Bar
Free Intro WOD at 10am
Skill: Med Ball Cleans
5 Wall Ball...
Skill/Strength: Power Snatch: 3/3/3/3 (work up to weight used in WOD)
Buy In: 1 Mile Run
5 Snatch Grip Deadlift (135#/95#)
Cash Out: 200m Farmer Carry (53#/35#)
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5 Bar Muscle Ups (Sub=10 Pull-Ups)
10 Thrusters (115#/75#)
15 KB Weighted Sit Ups (53#/35#)
-5 Rounds for Time-
Rest 5 Minutes
5 Air Squats
-5 Rounds for Time-
The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to...