Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Please be sure to watch the entire workout instruction video (posted above) for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:30pm WOD class (or 7:45pm Post-Elements WOD class) or Saturday during regular gym hours (see schedule). Thanks.
SCORES MUST BE SUBMITTED BEFORE SUNDAY, 5PM PT. CLICK HERE TO SUBMIT SCORE.
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How we will handle WOD 12.2
Men: If you know with certainty that you cannot snatch 135#, do the WOD as follows:
30 reps @ 75#
30 reps @ 95#
30 reps @ 115#
This will allow you to post an official score as RX’d on the Games Site (the best you were going to get anyway). But it will also allow you to a full WOD and get more finely (albeit unofficially) ranked within our team.
Women: If you cannot snatch 75#, do the following:
30 reps @ 45#
30 reps @ 55#
30 reps @ 65#
This will allow you to have an official score of 30 on the Games Site and an unofficial score within our team.
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Find your 1 rep max on the power snatch. Complete 3 x 5 power snatch at 80% of your 1 rep max.
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REMINDER! Effective this Friday, March 2:
All Evening Post-Elements Classes will start at 40 minutes past the hour (rather than 45 past the hour). We will have Evening Post-Elements Classes from Monday through Friday at: 4:40 PM, 5:40 PM, 6:40 PM, and 7:40 PM.
(The 5 minute shift is in anticipation of adding additional classes at 20 after the hour in the near future.)
NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.
How we got 500 athletes on Team CrossFit NYC
Inspirational video: “Keep fighting”
The effect of fatigue on coordination
Yoga unmasked as pagan sex cult (plus a great retort)
Why it’s so important to keep moving
Kelly writes: “Coach Sara fights tomorrow night! Thought we could give her a shout-out on the blog tomorrow. 🙂 Since Lenny, Josh and I are also fighters, we took a pic with Sara to send for the blog.Pictured is the CFNYC ‘Fight Club’, wishing Sara the best of luck in the Golden Glove fights!” GOOD LUCK, SARA!
And to continue with the theme of bad-ass female crossfitters, Coach Will sends in this email (entitled, “i still think about doing WODs”) and photo he got from former member Erika A. (pictured below):
“training is exhausting. long days. lots of info and physical stuff. we were actually told the other day cadre had 3 jobs: to make us soldiers, to make us Army lawyers, and to make us athletes. i am in charlottesville for the next 10 weeks and we ‘get’ to run all over the hills here, which are aplenty. i have my first record fitness test on the 12th. we’ll see how i go.
here’s a pic of me last weekend at the 9mm range at fort lee. it was 14F out and cadre took pity on us, allowing us to wait our turn in a warming van. funny thing is, when holding a gun, you don’t feel the freezing cold on your bare hands. go figure. i still keep it real, obviously….
regardless i am having a blast. i 100% love my job.
miss you guys!”
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Here’s what’s on tap for Friday’s WOD classes:
In 10 minutes, with a 24kg/16kg kettlebell, complete the following:
7 Push Presses (each Side)
Plus, lots of pre-snatch mobilization / drilling to prepare for Open Workout 12.2.