Tuesday, July 19, 2011


Muscle Ups
Squat Snatches

Post time to comments.

Amanda Miller Tribute


Carport Crossfit said...

Big Dawgs:
As rx’d

Men - 135#
Women - 95#

The Porch:
Three rounds,
9-7- and 5 reps, for time of
115# squat snatch

Women - 75#

Three rounds,
9-7- and 5 reps, for time of
Muscle-up (progressions okay but double the reps)
95# squat snatch

Women - 65#

Three rounds,
9-7- and 5 reps, for time of
Muscle-up progressions
10-25# squat snatch

Scaled WOD courtesy of BrandX

Cori said...

some friendly reminders:
- please be on time for class. we will also try our hardest to be on time for the start class...however if the class before is running late it becomes a domino effect.
- i realize everyone is very busy, but try to be prepared for the movements in the wod. if the wod involves a muscle up and you cannot do a muscle up, make sure you know what a muscle up progression is. if the movement is a squat snatch, watch some videos of the squat snatch, know what your overhead squat max is, etc. all of this will help get class started on time so that the cashout can also be completed in 1 hour.

to prepare for today's wod:
- know your ohs numbers. what is your max? what weights have you done for previous wods?
- if you cannot do a muscle up, please watch this muscle up progression video:
- please watch this squat snatch video:
- please know what the bergener warm up is:

as coaches, we will show you as much as we can, but time is definitely a factor as 1 hour will go very quickly. thanks so much for your help! :)

Judy Ranelli said...

Can I sub hang power snatch?

Old Man said...

Excellent comment Cori

Cori said...

judy - we'll look at your ohs tonight and make a decision at that time. i'm not ruling it out, but i'm not saying yes, either. ;) how's that for a non-answer?

Judy Ranelli said...

sounds good cori!

I found a video of Amanda from the games;


Cori said...

i heart chris spealler!!!!!! he won that wod snatching pretty much his body weight! can't wait for the games not this sat/sun but next!

Ed said...

15:15 -
75# squat snatch
2:1 Muscle Up progressions

Paul said...

Love some Crossfit homework!

Rachel said...

Aww...missing the muscle-up wod in favor of a run! Missing the 'port!

Paul said...

65#, 2:1 M-U Pr

I have a new cell # (908-8833) if you can update your contacts, thanks.

Judy Ranelli said...

10:38 with 2:1 mu progressions and the trainer bar (my "toothpick") doing hang squat snatches.

Cori said...

2:1 mu progressions
75# snatch

Autumn said...

I can comment from my i pod touch. :)

DREW said...

9:28 Rx

then @ 10:00 mins started the carport tri 7-8-9 the floor was more like glue than fire.