Build to a heavy complex (from the rack):
Push Press x 2 + Push Jerk w/10sec hold in the finish
then,
10 min AMRAP
30 DUs
15 Power Snatches 75/55lbs
*Today we are running 2 heats, and practicing judging one another using the official score sheet. If your athlete isn’t doing the wod Rx, please notate the difference on the sheet.
The purpose of the pressing complex is to keep you under a heavy load during the next five weeks while working on movements that we’re likely to see in the coming wods. 14.1 is an opportunity for us to get used to judging each other before Friday. As you judge, don’t be afraid to “no rep” your athlete if they aren’t clearly meeting the standards set forth by Crossfit. Please scale the wod to 60 single unders with men snatching 65lbs, and women snatching 45lbs if need be.
View the Entire Week →When thinking about your workout, you usually gauge strength in terms of how much weight you’re moving, right? That’s going to tell me how “strong” I am…well, yes and no. There are multiple facets of strength that we train on a daily basis and the physical aspect might be the smallest part of it all. WHAT IS […]
Specialty Classes Schedule as of May 1st Olympic Lifting Class w/John McKiernan Wednesday 5:45pm – 7:15pm (capped at 6) Saturday 10:45am – 12:15pm (capped at 10) RomWod (Range of Motion Workout Of the Day) Thur 10:30am – 11:15am & Sunday 2pm – 2:45pm Competitor’s Class Sunday 11am – 12:30pm Swamp Rabbit Crossfit Gymnastics *Starting May 2nd* (capped […]
If you’ve ever tweaked your lower back training, you know how bad it sucks to be sidelined for a typically preventable injury. Over the thousands of hours I’ve spent coaching lifters, there is one big issue that results in most of those tweaks. We all love to talk about form or technique, but it’s even […]
Come join Mike the “Rock Tape Doc” Labrador this Saturday Apr. 23rd from 8am – 12pm, and learn the benefits of K-Tape. CLICK HERE to confirm! Coach Stephen Pelcher will be conducting a “Foundations of Running” Clinic this Saturday April 23rd at 9am. Attend so that you can make sure you’re ready to hit the […]
Welcome to the Swamp Rabbit CrossFit coach blog! Do you remember the speech Jake gave in class that sent chills up your spine and inspired you to smash a PR at 5:30 in the morning? Did Ben give you a little technical cue that made all the difference in one of your CrossFit skills? Don’t […]
MOUNTAINS TO MAIN HALF MARATHON! MAY 22ND SIGN UP HERE! Training Runs every Saturday at 9 am Led by Parks Hill Running Clinic Led by Stephen Pelcher April 23rd at 8 am! Make sure to sign up on Wodify! Monday “Eva” 5 RFT Run 800 meters 30 KBS @ 70/53lbs 30 Pull-ups OR […]
Monday 4/4/16 Crossfit Total 1RM: Back Squat Strict Press Dead Lift Tuesday 4/5/16 For Time: 1 Mile Run Wednesday 4/6/16 “Jackie” For Time: 1000m Row 50 Thrusters 45/35lb barbell 30 pull ups Thursday 4/7/16 15min AMRAP 5 DL 135/95lbs 10 burpees over the bar 200m Run Friday 4/8/16 1RM Snatch then, 1RM […]
