Use 1RM set 15Jun
Video courtesy of CrossFit HQ. Level One Seminar Instructor and all around great coach, Doug Chapman, going over the benefits of snatching from the blocks.
Scaling Options:
Power Snatch – 80% of 1RM
WB – 14/12
DU – 3:1 SU ratio
Increase weight ea set
Benchmark Day! Speed is your friend today, but don’t lose form. That said, Kipping Ring Dips may be your friend today…
Video courtesy of Rogue Fitness
Scaling Options:
Power Cleans – Shoot for 70% of 1RM
Ring Dips – stationary/ box dip
Prep For…
Pick courtesy of CrossFit HQ. U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
Scaling Options:
Run – 500m row
Back Squat – shoot for 50% of 1RM
Jerk – shoot for 50% of 1RM
Increase weight ea set
video courtesy of Rogue Fitness. Matt Chan going over the finer tips of doing Jerk from Blocks. The Fitness Center paid good money for our Jerk Block sets. Let’s make good use of them!
Scaling Options:
Deadlift – Shoot for 70% of your 1RM
Use 1RM set 15Jun
Video courtesy of Catalyst Athletics.
Execution: The block clean should be performed identically to the clean except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power clean from the same starting height.
Purpose: The block clean will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.
1 min rest, then…
Scaling Options:
None for double-unders
Pull Ups – Ring rows
Ring Dips – Stationary Dips, if that won’t work, go to box dips, then bench dips
Increase weight ea set
video courtesy of Rogue Fitness. The point of the deficit dead is to build power at the bottom of your dead, where a lot of folks hit a sticking point. For the first set, you may not want to go touch-and-go, but rather reset the back each time to feel the position better.
Scaling Options:
KB – As needed
T2B- K2E, but still strict
Put bar just below the knee, and complete a deadlift.
Use 1RM set 15Jun
video courtesy of Catalyst Athletics.
Execution: The block snatch should be performed identically to the snatch except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power snatch from the same starting height.
Purpose: The block snatch will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.
Scaling Options:
Use 75% of Snatch 1RM
Prep for…
pic courtesy of CrossFit HQ.
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
Scaling Options:
Weight as needed
Increase weight ea set
So starts our new cycle and last variation on pause squats…for now. Keep a tight core at the bottom, don’t lose tension and check your elbows at the bottom. If they are not high, adjust before coming up.
Use the below stroke per minute(spm) parameters:
1000m @ 24spm
500m @ 26spm
250m @ 28 spm
250m @ 30 spm
Rest 2 min between 2K rows
video courtesy of DecentRowing.com
Just a quick reminder on technique
Compare to 16May
Looking to see some good hip drive to move that weight! Make it better than it was 16May.
Scaling Options:
Pull Ups – Ring Rows
DUS: 10 -15 DU attempts
Joint Strike CrossFit 