January 31, 2011

Shoulder Press / Snatch Test

Warm Up

Mobility and Line Drills

3 Warm Up Sets Shoulder Press 5 – 8 Reps @ 30 – 50%

Strength Workout

Shoulder Press
If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
then:

Conditioning Workout
Snatch Test
As Many Snatch As Possible in 3 Minutes
135Men/95Women (must be full snatch or Power Snatch into OH Squat)
Immediately after
1000 Meter Row for time (post Snatch # and Row Meters and Time)
Endurance Training (Optional) 3 + hours after CF
3x5min Interval Run or Row w/3min recovery between
5x5min if no CrossFit WOD today

    Filed under: Main

    5 Responses to “Shoulder Press / Snatch Test”

    1. Rebecca, on January 31st, 2011 at 6:10 pm :

      Paleo Foods- for those of you not on Facebook, I have posted a few photographs of recipes which are strickly paleo. I figure you have to show the end result so people have a realistic idea of what is should look like. I will list here the name of the meal and if you want the recipe I will be happy to pass it on. This weekend was the best- I made Paleo Strawberry Icecream and Fudge Brownies. I am trying to make more desserts and snacks because I know we all need something besides just an apple or carrot stick. I am now working on sauces for all of you like me who simply like having a little something something over your grilled fish/chicken/beef.

      Tonight working on chocolate chip cookies…yes paleo…

    2. Charles S., on February 1st, 2011 at 12:38 am :

      145 (3) /145 (3) /150 (3)

      95/115 = 14 reps

      1000m row = 3:30

    3. Abby, on February 1st, 2011 at 1:50 am :

      10 reps Rx
      1000m row=3:48

    4. Steve B, on February 1st, 2011 at 3:10 am :

      8 Solid Snatch Reps
      3:40 Row w/o trying. Getting used to this new technique.

    5. Brad, on February 1st, 2011 at 8:09 am :

      11 reps @ 115lbs

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