August 5, 2013
High Hang Snatch 5×2
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Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees
*Same BB for Snatch and Squat Clean
1 Comments
August 5, 2013
A. Build to a 1RM Press
B. Build to a 1RM DL
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For time – 7min cap
75 Burpees
3 Comments
filed under: WOD
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Killer #s Rissa! Mine: 140# press, 345# DL(PR). 5:10 for the burpees. Fun day @ 6:30am. Thanks Cass!
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80# press and 215# DL!! 4:51 on the burpees which is crazy thinking about 12.1 when I only did 79 in the 7 min!
August 1, 2013
A. Snatch – Build to a heavy single for the day (2 misses and you are done)
B. Snatch 2×2 @ 80-85% of A
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2-4-6-8-10 Front Squats 185/125
10-8-6-4-2 HSPU
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Couch Stretch
Pigeon Stretch
0 Comments
filed under: WOD
July 31, 2013
Build to 1RM Wgt Pull Up
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ME set of strict banded Pull Ups
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4 sets
90s Row for Cals
rest 60s
30s Wall Ball, 60s 40m shuttle run (20m down and back)
rest 60s
90s Double Unders or Single Unders
rest 60s
**Goal is constant movement for each 90s work interval. Go to single unders as needed to keep moving
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Make sure you make up your 1RM squat attempt if you completed our modified Hatch Cycle and please comment your previous and new 1RM. Our next strength cycle will include strict upper body pull, press, and DL. Everyone will need to complete these tests over the next week.
20 Comments
filed under: WOD
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I just started the program. Starting at 315 and on week 2. Can’t wait to see the results!
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Started at 300#, ended at 320#. Between this cycle and the chiles, I’m convinced that anything with the word “Hatch” is pretty awesome.
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Started at 265#, ended at infinity times infinity. Take that Adam.
Or just at 280#.
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Started at 90# and finished at 145#!! Thanks Cass for encouraging me to add more weight at the end, I probably would have chickened out otherwise!
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Started at 195# and ended at 205#. Got 3 strict pull-ups with red band. Hoping this new cycle will improve this a lot!!
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Started at 220# and ended at 250#. Pretty good considering I only did four weeks of the cycle before spending four weeks in Belgium, eating waffles and ice cream every day
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July 30, 2013
A1. TnG Power Clean 5×3; r/r-30s
A2. 1-arm KB Lunges 5x6e; r/r-60s
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8min running clock
800m Run
then AMRAP
3 TnG Power Clean
7 Ring Dips/Dips/HRPU
*PC @ 75% heaviest wgt used on A1
1 Comments
filed under: WOD
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Bolt family! The Parnell clan is at airport awaiting our flt to London and our new adventure! I really gonna miss you guys! Ill visit when in town and don’t hesitate to let me know if your ever in London. Mark/Dave and crew have my email. Also Cass real proud of you and your performance at the games!SEMPER FI! Don
July 30, 2013
Build to a 1RM Back Squat
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3 RFT
20 Thrusters 75/55
20 Burpees touching target 6″ over reach
0 Comments
filed under: CrossFit Games, WOD
Needs more Cass