Author Archives: admin

games prep A. Snatch; take 15 minutes to work up to a heavy single for the day B. Snatch; 3 x 2 @ 80% of your heaviest single, rest 90 seconds C. Snatch pull; 3 x 4 @ 90%, rest … Continue reading →

games prep A. C&J Spend 10 minutes to work up to a couple of heavy singles but not near a 1RM. Focus on technique and speed. B. Back Squat; 6 x 3 @ 80%, rest 3-4 min met-con 3RFT 20 … Continue reading →

games prep A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min B1. DB Press; 4 x 6, rest 60 sec B2. Front Squat; 2, 1, 1, 1 (load should be moderate to heavy as … Continue reading →

games prep A. Hang Squat Clean to Thruster; 1,1,1,1,1, rest 60-90 sec B. Clean Pull; 3 x 4 @ 10% heavier than last HSCT, rest 60 sec C. Back Squat; 6 x 2 @ 80%, rest 90-120 sec. courtesy of … Continue reading →

games prep A. Back Squat; 3 x 3 @ 80%, rest 90-120 sec B. Snatch Balance; 3, 3, 2, 2, 2, rest 60 sec met con 3 RFT 500m Row 10 OHS (135/95) after party C1. TTB; 3 x 12, … Continue reading →

In our normal rotation today would be a power snatch. In an attempt to train for the unknown and unknowable, we can almost assume that any variation of the snatch will not be a or the chosen movement to test … Continue reading →

I want to start off by saying great job to all on 12.2. There are a lot of highly respectable numbers posted up over the weekend. Let’s bring on 12.3! I can’t imagine we will continue to see one single … Continue reading →

12.2 I hope all of you are doing backflips right now! We focus on quick lifts day in and day out. The weights we definitely get heavy and 30 reps at a time will def get hard, but that’s what … Continue reading →

  I am over my frustration of 12.1 and anxious for the 12.2. I do imagine there will be more of the same redoing the WOD in order to better your score and better your position. The truth of the … Continue reading →