Category Archive for: CFGH Weightlifting

04.16.2016 Weightlifting

CrossFit Granada Hills – CFGH Weightlifting Warm-up Coaches Call Weightlifting Front Squat (3,2,1,1,1,1) Snatch (3,3,2,2,1,1,1,1) Build toward opener for next weekend. Clean and Jerk (3,3,2,2,1,1,1,1) Build to opener for next weekend.

Weightlifting 04.12.16

CrossFit Granada Hills – CFGH Weightlifting Warm-up Warm-up (No Measure) Warm-up & mobility for Weightlifting Metcon Metcon (No Measure) 1. snatch: work up to 80% of opener…..then, 75% of opener, 70% of opener. 2. clean and jerk: same as snatch.

Excuse me… Chuckles.

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches call Weightlifting Snatch Grip PP + OHS (5+1×5) Fitness Metcon Metcon (Weight) AMRAP 10: 15 Toes 2 KB 10 Deadlifts 5 Hang Snatches then… 6 Minutes to Establish 1RM Hang Snatch Performance Metcon Metcon (Weight) AMRAP 10: 15 Toes 2 Bar 10 Deadlifts (115/85) 5…

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03.17.16 Weightlifting

CrossFit Granada Hills – CFGH Weightlifting Weightlifting 3+1 High Hang Clean + Jerk Clean Pull Panda Pull

Weightlifting 02.10.2016

CrossFit Granada Hills – CFGH Weightlifting Warm-up (No Measure) General warm up for weightlifting Weightlifting 1. Front squat: 3, 2, 1, 1, 1, 1, 1 2. Snatch: no heavier that 80% can be lighter. 5 sets X 1 3. Clean and jerk: same as snatch. 4. 100 sit ups 5. 25 pull ups.

03.05.2016 Weightlifting

CrossFit Granada Hills – CFGH Weightlifting Warm-up Coaches Call Weightlifting Snatch (3,2,1,1,1,1) Clean and Jerk (3,2,1,1,1,1) Front Squat (3,2,1,1,1,1) Skill Core Strength Fun Times

03.03.2016 Weightlifting

CrossFit Granada Hills – CFGH Weightlifting Warm-up (No Measure) Coaches Call Weightlifting 3 Position Snatch (Build to a difficult weight) High Hang + ATK + Floor Clean and Jerk (1+1×4) Romanian Deadlifts (RDL) (5×5 @ 100% of Clean)

03.01.2016 Weightlifting

CrossFit Granada Hills – CFGH Weightlifting Warm-up (No Measure) Coaches Call Weightlifting Muscle Snatch (1,1,1,1,1 From Hang) Snatch Grip Push Press + OHS (3+3×5 Building) Snatch Balance (1,1,1,1,1) Snatch (1,1,1,1,1 No Misses!) Front Squat (Build to a Heavy Single)

02.27.2016

CrossFit Granada Hills – CFGH Weightlifting Warm-up (No Measure) shoulder + wrist mobility …then… with a light weight 10 snatch grip deads 10 high pulls 10 muscle snatch 10 ohs …then… 10×1 clean & split jerk (paused) Weightlifting 1) Snatch: 3, 2, 1, 1, 1, 1, 1 2) Clean and jerk: 2+2, 2+1, 1+1 x…

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02.25.2016

CrossFit Granada Hills – CFGH Weightlifting Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip…

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