BB Gymnastic
10 X 2 Snatch High-Pulls Off High Boxes (at hip) 1 Snatch Off High Boxes – heaviest possible, rest 60 sec
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch.
Strength/Skil
1a) 4 X ME Strict Deficit HSPU ME Kipping Deficit HSPU – rest 45 sec
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec
1c) 4 X 15 weighted GH raises – med/heavy rest 45 se
The strength/skill is run like this: do 1a, rest 45 seconds do 2b, rest 45 seconds do 1c, rest 45 seconds then start over at 1a and so on.
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Ally Schaaf
19:2:00 row 45# snatch
6 HSPU 2 mats plus 1 plate; tried kip HSPU - not pretty, need to work on ALL HSPUs!
7
0
Analicia Roberts
19:2:01 row 75# snatch
About 5 strict and 6 kipping hspu Each time with a mat and plate
9
2
Dana King
18:2:08 Row 50#snatch
mod handstand (I got to the wall with Grant's help) practiced kicking on my own. GH raises (aka torture device) killed the hamstringsGoal: Do handstand on my own :)
11
0
Grace Adler
10:60# snatch
2 rounds: mod HSPU 1 mat next time. No row.
9
1
your handstands look amazing
Jake Roberts
13:135# 1:38 row
Sorry for the long post i figured it would reach more people this wayHey guys kickball tourny update: The tournament will take place this Saturday the 18th at Optimist park in De Pere our first game is scheduled for 11am we need to be there 15 min before to sign waivers. I need a minimum of 7 players but am hoping for more. My plan is hit the 815 wod then we can drive over together. the championship game will be around 330 which i plan on making. There will be concessions and a 50/50 raffle. Its kind of a long day but it's for a good cause. So let's represent Crossfit Green Bay and have some fun
3
0
Jason Nobles
23:135# snatch, 1:41.4 row
3 strict HSPU, 8 kipping HSPU. GH raises are a whole new kind of suck.
4
1
Thanks for asking for me! I appreciate it
Jennie Campshure
19:1:59 Row 45# snatch
10 HSPU in a row 2 mats plus 1 plate. Working on the kip HSPU
13
0
Kurt Koehler
22:65 lb snatch, 1:55 row
10 Hspu with 2 mats. Last snatch felt easier than first, but form has a long way to go.
8
0
Lisa Albanese
8:65# 2:04
Thanks Tina and Brooke for some much needed and very appreciated help with the snatching today:)
7
0
Michael Sausen
38:10:28 Rx - From Crossfit TopGun in MSP
135# snatch max-Maggie/Scott for time500m row25 hand release burpeesthe8-6-4-2 155# front squat12-9-6-3 ring rows
12
1
They really like my snatch - thanks To Grant!
Mike Rusk
21:85# snatcher 1:41 row
I could only do 4 HSPU total (1 reg. 3 kp) but Grant said I was the angel of GH raises. The first nice thing he's ever said to me.
14
0
RaLinda Lamberies
13:1:53 row (PR)
45# snatch, not my favorite, 12 hspu 2 mats, 6 kip hspu, 12 mod c2b rings, 14 gh
5
0
Stephanie Schmidt
25:55# snatch, 1:57 500m row
10 max HSPU (3 mats), modified C2B rings
5
1
Answer to your question: foam roll the outside of the calf starting at the fibula head and down and also rotate the toes out and roll again.