Home of CrossFit Sanctify!

Friday 11.15.13


Aaron working his power snatches during Tuesday's workout. Nice hookgrip!


A. 2 clean pulls + 1 clean + 1 jerk (DEMO), 7 sets, build to a HEAVY weight 
B. Clean & jerk, 3x1 @ 90% of A

Notes: For both A and B use a 1:15 clock. The clean pull is everything that a clean is except that you stop after the second pull (no arm bend). See the video for a demo.


A. Clean & jerk, 7 sets to build to a "technical" 1RM 
B. Clean & jerk, 3 sets @ 90% of A

Notes: Use a 1:15 clock for A and B.

101 & 201

5 sets @ 100% effort, each on a 4:30 clock: 
102' shuttle prowler push, 90/50lb (34'-34'-17'-17'…34' is the length of the rack)
15M/10F cals on AD

Notes: Be in groups of at most 4 people per prowler and AD. Rotate through such that only 1 person is working at a time. Partner 1 will do an entire round (prowler and AD) and as soon as they're done on the AD Partner 2 will begin, so on and so forth until everyone in the group has gone. Partner 1 won't start their next set until the clock beeps at the end of 4:30. The duration of work should take 1:00-1:15 leaving you 3:15-3:30 to recover (~ 1:3 work-to-rest ratio). If you're not finishing in that time frame you may need to decrease the weight on the prowler (oh yeah, 90/50lb signifies the amount of weight ADDED to the prowler, not it's total weight as we don't know exactly what they weigh).

Post loads and times per round to comments.


November 15, 2013 9:26 AM
Only did the strength portion this morning since the turkey takedown is this weekend- good luck to John and Anna! Clean and Jerk- 165#, 185#, 195#, 205#, 215# (missed jerk), 215#, 225# (missed jerk- pushed it forward). did the 3 drop sets at 200#.