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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
Blog Archive
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2011
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April
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- Jackie
- Moore
- Fun With Giant Rubber Bands
- CrossFit Games Open: Round 6
- Deadlift 1-1-1-1-1
- Tabata Something Else
- Easter Weekend Chipper: 12 moves, 298 Reps
- Row 2K
- CrossFit Games Open: Round 5
- Guaranteed PR if you Want Snatch 1-1-1-1-1
- Sprints and Body Weight Shit
- Hammer
- Lynne
- 400m Walking Lunge
- WOD 4 or Fuck Burpees
- GET RID OF YOUR FLIP FLOPS
- Shoulder Press 2x10 1 minute rest
- Run Rest Run Rest...
- Fight Gone Bad!
- JT
- 5 Min of 165# C&J's
- Michael
- Diane
- 30 MUs for time
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April
(24)
WODoers: I can guarantee a snatch PR if you follow this warm up. The proper warm up is so important, my coach has taught me this. Start with the bar and do this.
ReplyDelete3 power snatch from ground, 2 hang squat snatch, 1 snatch balance, 1 overhead squat
increase weight until the 2 hang squat snatches become very hard, then switch to
1 snatch and 1 hang squat snatch
do that until the 1 hang squat snatch becomes a max effor
then switch to sets of 1 snatch, slowly add weight, about 5 pounds at a time until you get a pr or maybe two.
Enjoy your prs boys!!
I mixed it up a little today and got me a 15# pr in the power snatch at 165#, totaly smooth. Fuck yeah. I think I will be going for a snatch pr on Friday so I didn't want to mess up my coaches plan.
I tried Justin's warmup to PR process, but didn't do it exactly right. Either way I think that I got a PR of at least 5 if not 10 pounds.
ReplyDelete130 on the PR for me
135 was incredibly tough. I failed on it about 3 times. It's always incredible to me that some lifts it only takes 5 pounds to go from decent to absolutely not getting it. Anyway, feeling sore as hell lately. Glad today was a light one. Later fellas.
Justin awesome advice for a warmup. This seem to help me alot and I do believe I got a PR at 125. Snatches are pretty hard on the shoulder so I'm not sure I'd want to go much heavier.
ReplyDeleteMike, I'm right there with you, sore as hell. I had to take a rest day yesterday because of that.
Viva La CrossFit!