Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

High hang snatch + Hang snatch, 5×2+1 (70-75% of 1RM of snatch)

5 rounds of:
1 minute max cal Row
1 minute Double-unders
1 minute Push-ups
1 minute Power snatch (135 lb./95lb.)
1 minute Rest

Post loads and total reps to comments.

**Strength cycle, day 2 notes:
a. In the strength cycle, whenever it says “snatch” or “clean”, it means a full snatch (squat) or a full clean (squat). You will not be power snatching or power cleaning within the strength portion; the goal is to work on your pull under the barbell.

b. In this rep scheme, 5×2+1, “5” means 5 total sets. Each set, do 2 high hang snatches, and then do 1 hang snatch – that is one set. Repeat for a total of 5 sets. Rest about two minutes between each set.

C. There are rules to lifting etiquette, and they are for your safety. Please, please, please follow these rules, and if you have others you want to include, post them to comments:
Rule 1: If someone is on the platform lifting, do not walk across their platform. Wait until they walk away from the platform before you walk across it (to get weights or put up weights).
Rule 2: If someone is getting ready to lift heavy weight, do not start chatting with them – it’s distracting from their focus of moving heavy weight. If a lifter is warming up or on light weights, conversation between lifts is ok; once the lifts get heavy, let them focus on the task at hand.
Rule 3: Be aware of your surroundings (both lifters and non-lifters). If you are going to lift, be mindful of where LeanFit or WOD is happening and do not set up your barbell right in the middle of it. On the same note, if you are doing LeanFit or WOD, be aware of where the lifters are and do not set up your stuff in a space where weights are being dropped. Also, when anyone is lifting, if you are transitioning between exercises on a WOD, be careful where you walk – lifters will move weight overhead or drop weight, and you don’t want to walk into it.


#squattest #squattest

It’s your turn to take a run at the #squattest: Hands together, knees together, feet together, and SQUAT. How low can you go and keep your torso upright??

Use the test to find weaknesses in your mobility, whether it’s ankle or hip mobility or weakness in the overhead position. Once you’ve identified the weakness, work on it diligently; retest in a couple of weeks and look for improvements. Why? Improvements in mobility will directly translate into improvements in your lift. TIGHTNESS INHIBITS STRENGTH.

Got a picture of your #squattest? Post it on our facebook page (CrossFit Seven) or on instagram, with hashtag #squattest. Let’s see what you’ve got!

Tuesday WOD, July 22, 2014

3 thoughts on “Tuesday WOD, July 22, 2014

  • July 22, 2014 at 3:54 pm

    Snatch complex 135-tough

    280 reps. Double unders still get me!

  • July 22, 2014 at 8:31 pm

    Snatch Complex: 155# no misses.
    WOD: 550 reps (109, 108, 111, 111, 111)

  • July 22, 2014 at 9:27 pm

    Snatches &
    Snatches &
    Snatches &
    Snatches &
    Snatches &
    Snatches- 60kg

    WOD: 499 reps (119, 112, 93, 80, 105) as you can see, the DUs make all the difference, don’t trip up.

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