Get Started!
GET
STARTED

120301 Strength & Open Prep

Leave a Comment / Uncategorized / By

Day 4
Strength 120301

Test 1RM for:
hang squat clean, push jerk, ohs

Open Prep

Core work (not mandatory): 50 total ghd sit-ups & hip extenstion

 

 

  Shannon

 

 

crossfit.com

 

0 thoughts on “120301 Strength & Open Prep”

  1. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  2. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  3. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  4. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  5. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  6. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  7. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  8. deb

    LOL… I’m rooting for you guys!!! Marc has a perfect build to snatch.
    Pull knees back, hips down stay over it to keep the bar close, you’ll be fine. The heavier it gets, the faster/more you sit. you guys got this one!!

  17. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  18. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  19. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  20. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  21. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  22. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  23. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  24. Kat

    Deb!
    I’m pretty sure it was almost a year ago that you were working on your Squat snatch at the Shed and you PR’d and my husband was your witness.
    I miss watching you tear up that barbell.
    Hope all is well.

  65. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  66. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  67. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  68. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  69. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  70. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  71. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

  72. marc

    So what’s everyones’ thoughts on 12.2?
    I’m gonna snatch my ass off as best I can, but I can’t help but wonder if this is going to be the heaviest WOD of the lot. I wonder if there’s more heavy barbells coming our way after this. Going from burpees to heavy snatches is so contrasty. I like it – but wasn’t expecting it. Really thought they’d work up to the heavy stuff. I wonder if from here they move to something more in-between or more varied (i.e.: multiple movements). So much wonder.
    I’m feeling a haiku coming on.

Leave a Comment

VISIT US

3 Gold Mine Rd.
Flanders, New Jersey 07836

CALL US

GIVE US A CALL
973-552-2510

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

GET STARTED

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being

Click here to start your free 10 day trail
SIGN-UP

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.