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Posts tagged “snatch

CFSR WOD 9.4.2014

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Warm Up -

Burgener Warm Up &

4 Rounds of Rowling

Strength -

Snatch technique to load then drop 20% for 3 sets of 3 reps

Conditioning – 7 Rounds for Time

10 Jumping Squats 65/45

10 Power Snatch 65/45

20 Double Unders

Bonus Abs – 75 Medicine Ball Sit Ups 20/14

A little Extra Snatch help for ya…


CFSR WOD 8.23.2014

CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville

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Warm Up – Burgener Warm Up

Strength – Snatch Technique to Load – 1RM

Conditioning – 2 –>4 Min AMRAPS

4 Box Jump Overs 24/20

4 Snatch (full) 95/65

Bonus Abs  – 50 Weighted Sit Ups 45/25


CFSR WOD 8.3.2014

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Warm Up – Rowling 5 Rounds Each

Strength – 10 Min EMOM @ 65% of 1RM

Hang Power Snatch

Hang Snatch

Full Snatch

Overhead Squat

Conditioning – 4 Rounds for Time

12 Dumb Bell Box Step Ups 55/35 24/20

10 Ring Rows

8 Ring Dips

1 Man Maker at the start of every minute 55/35

Ain’t nothing to it but to do it”

Snatch  tips!


CFSR WOD 4.10.2014




Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299


CFSR WOD 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

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Andrea is happy that her name is not Patrick….


Strength- Overhead Squat Technique to Load

Conditioning -


5 Rounds For Time

400 meter Run

15 Overhead Squats 95/65

For each petal on the shamrock
This brings a wish your way -
Good health, good luck, and happiness
For today and every day.

Mobility WOD 276


Corned Beef and Cabbage by Against All Grain

CFSR WOD 3.10.2014

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Well, that was rough!


Warm Up:

Burgner Warm Up


Snatch Technique to Load


Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269


CFSR WOD 2.28.2014

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Nice work, Allison!  Hey ladies, have you talked to Allison about joining her Dirty Girl 5K in October?  CFSR will be representing with team  Snatch Power!  See the “events” tab for more info too!

OPEN 14.1:

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/53


Warm Up:

Burgner Warm Up


Snatch Technique Build to Load


3 Rounds for Time

3 Rope Climbs

100 Feet of Walking Lunge

10 DB Snatch Each Side 53/35

Good Advice:

Happiness is neither virtue not pleasure not this thing not that, but simply growth. We are happy when we are growing. ~William Butler Yeats.

Mobility WOD 253



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