-Snatch Complex (Power Snatch, Hang Snatch & Full Snatch) 75% of 1RM
-200m Run *
*if you miss an attempt during the Snatch Complex, the run becomes 400m run.
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So, the above means you can drop the bar in between the various snatch reps, but if you fail to make a rep during a complex, your run for that round goes from 200M to 400M
pic courtesy of CrossFit Games
So, the above would not be a lock out on a snatch. A start of a river dance with 300# overhead, but not a lockout for snatch 🙂 Couldn’t help it. But congrats to Rich Froning and the other members of CrossFit Mayhem, who took the Team division at the Central Regional this weekend.
Try to either stay with the same weight or increase each round
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Prior to today’s WOD, give these progressions a try…
Videos courtesy of Gymnastics WOD. Coach Carl Paoli showing progression one of a candlestick roll to a squat.
In progression two, we move on to attempting to come up in a pistol. Why do these?….
Hang Clean (135/95)
Alternating Candlestick to pistol
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Photos courtesy of Janeen Chang and Tony Frescas. North Central Regional and multi-time CrossFit Games competitors Libby Dibiase and Stacie Tovar have both donated time in the past to helping out Military Affiliates. Both have covered MC duties at throwdown events for CrossFit Team Offutt Tactical Fitness out of the kindness of their heart. Not only awesome athletes, but even better people!
Cheer them on this weekend as both of them (as well as a ton of other Midwest all stars) will be giving it their all at the Central Regional. Click on either pic to go to the Games website to see the schedule for this weekend.
Big Thank you to 20Nineteen CrossFit for inviting us out to do “Murph” with them for Memorial Day. Pictured here Coaches Ed, Sherri, and Dave doin’ work. Was great being out there and look forward to more events in the future.
NOTE: We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day. Sorry for any inconvenience…..BUT…..
CrossFit 2019 has extended an invitation to all JSCF members to do “Murph” at their location. See the above pic for info. Although the address is listed above (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310), click on the above pic to go to their website for directions.
So, to clarify, start with 21 Shoulder2Overheads, then 21 Pull Ups, then 15 Double Unders, then 18 S2OH, etc….
Pics courtesy of CrossFit Games
Big congrats to Scottsdale’s own Team OPEX Red and Amanda Goodman. Both finished third in their respective divisions at this weekend’s South Regional and will be going to Carson, Ca in July for the CrossFit Games!