Friday, 15 July, 2011

Posted by Mandee on July 14, 2011   |   21 Comments


Burgener warm-up followed by 20 minutes of instruction on the Snatch



Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.



Barbell Stretches and Work
Slam Balls
Band Regular Stance DeadLifts, 12×1 (50% MR)
3×5 Sumo Deadlift (70-80%)
Partner Assisted Glute Ham Raises, 3×10
WallBall GHD Sit-Ups, 3×12
Prowler Push Heavy 25 meters , 5 trips (fully recover between trips)


“All Over the Map: Kinnick and Pera” by Again Faster Equipment – video [wmv] [mov]

Watch “Sue’s Story” from CrossFit Charlotte (NC).


Don’t forget about our Muscle-up workshop this Saturday at 12:00!

Click here to sign up!

21 responses to “Friday, 15 July, 2011”

  1. Steve Price says:

    Great intensity and form James !!!

  2. Josh McGuire says:


  3. Josh Kennedy says:

    My CF Huntsville Brothers and Sisters:

    Last week marked my 1 year “anniversary” with CrossFit. As is common to nearly all of us, it has been a fantastic and eye-opening year. I never considered myself be starting to be out of shape before, but have made huge strides in physical capability; I am a much better athlete than I was a year ago. Even so, I am continually humbled by many in our box and how far I can still progress!

    Two weeks brought me to my lifetime goal of the Western States 100 Endurance Run in sub-24 hours. I have zero doubts to CFHSV and CrossFit in general played a HUGE role in my success there. My race report can be found at http://papaof3.blogspot.com.

    Thanks to all, and looking forward to more years of continued improvement and success for all of us!

  4. Larry Lowe says:


    Great accomplishment Josh! We can all learn something by being driven by goals.

  5. Josh McGuire says:

    Nice Josh, congrats!

    Da Snatch
    135 – 185

  6. robb says:


  7. Brian says:

    115# – 155# – Thats a 15# PR.

  8. Kerri says:

    65#-100#- this close to Power Snatching 105#….
    85# Squat Snatch though-that is my WOD accomplishment for today.

  9. Ben Jarrell says:

    If anyone wants a Google+ invite let me know.

  10. Tracey says:

    cleaned closet for time and donation.

  11. James Stranahan says:


  12. Rich says:

    95-140(pr) squat snatch

  13. Patrick says:

    Powerlifting Class: 185# with grey bands 12×1
    315# 3×5 Sumo stance
    GHD Glute Ham Raise are surprisingly difficult
    Prowler is one of those things I love to hate.

  14. DaveC says:

    I split up the snatches
    -Full squat snatch 65# – 105# with 105 being a 30# PR
    -Power Snatch 105# – 125#. Failed twice at 135# so PR stays at 130.

    Stayed for the power lifting deadlift class. Some interesting and challenging stuff in an area where I have a ton of room for improvement. I now have the problem of having more stuff I want to do than my schedule will allow and/or my body can hold up to.