Tag Archive for: EMOM lifts

WORKOUT for Friday 11/4/2022

strict press 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+, then

“EMOM Lifts”
Starting with an empty bar SNATCH once every minute until a max* is found then move onto the CLEAN. Continue until a max* is found then move onto the DEADLIFT. Continue until a max is found. Ideally the bar only gets heavier, but do what you must to be successful.

*3 attempts max. Post best lifts to whiteboard.

ENGINE for Fri 11/4

Burpee/Nasal breathing ladder then

#tttTD163 (see video below)
AMRAP in 12:00
12/16 calorie row
8 burpee over rower


3 sets
10-15 wide-grip pullups
10-15 snatch-grip shoulder press

2:00 rest

3 sets
15-20 crush-grip bent-over row
15-20 shooter pushup (or close-grip)

2:00 rest

3 sets
10-15 upright row
10-15 dips

GYMNASTICS for Fri 11/4

core, stretching, athlete’s choice

3-4 rounds
10 tempo inverted/ring row
10 tempo pushup with 6+ shoulder taps
10 KB windmills/side

2-3 rounds
:30 hang
:30 pike handstand
:30 side plank/side
20 prone snow angel (weighted?)


WORKOUT for Friday 1/28/2022

5 back squats E2MOM x 6 then

Starting with an empty bar HANG SNATCH then add 2-5kg ever :75. Repeat until a max is established or 3 misses, then switch gears to HANG CLEANS.

Post results to whiteboard!

READ: Equipment List for the 2022 NoBull CrossFit Games Open – CrossFit Games

ALSO READ: Here’s what you can more or less expect from the 2022 Foundation Gym Intramural Open

WORKOUT for Wednesday 12/8/2021

– hang snatch singles
– hang clean doubles
– sumo deadlift triples

Every minute on the minute for as long as possible you’ll begin with an empty barbell and perform a HANG SNATCH on the top of every minute UNTIL satisfied or 3 misses total. Then every minute on the minute for as long as possible work 2 HANG CLEANS- can be any style, but must complete to a complete stop at the top of the hang position before lowering as little or as much as they’d like. After satisfaction OR 3 misses you must move onto 3 SUMO DEADLIFTS every minute on the minute, again until satisfied or untill 3 total misses for that movement.

Post all three maxes to whiteboard.

The 2019 MURPH athletes at Foundation

If you’re planning to participate in MURPH on Memorial Day, maybe bring your plate carrier/weight vest/ruck in so you can begin practicing movements as you’ll do them that Monday. Speaking of which, RSVPs for that day are already open!

We’ll have a set of 5 lanes as we currently run them, and another class with a cap of 10 which will not have dedicated lanes, but should respect social distancing rules.

WORKOUT for Monday 5/17/2021


Until told otherwise repeat the following:
250m row
20 air squats
10 pushups
5 pullups

Feel free to work on the basics like kipping, arch body, different stances. Also variations like pistols, chest-to-bar/muscle-ups, handstand pushups, etc.


Starting with an empty bar LIFT every minute on the minute for as long as possible
– begin with SNATCHES until you hit a max-for-the-day or miss thrice
– move onto CLEANS until you hit a max-for-the-day or miss thrice
– finish with DEADLIFTS until you hit a max-for-the-day or miss thrice

Make sure the lifts happens on the beep, change weights immediately, then use the remainder of the interval to rest. Be mindful of jumps to allow yourselves plenty of reps as preparation. Chase solid technique and the weight will come!

Post heaviest loads for all three lifts to whiteboard/comments!

WATCH: Our weekly Follow-Along Kettlebell Workout

Are you stronger and with better technique than a year ago?

STRENGTH & CONDITIONING for Wednesday 4/28/2021


– 15 air squats
– 12 calories sprint
– 9 hand-release pushups (or HSPU)
– 6 pullups
– 3 knees-to-bar

AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) then let’s do Tabata situps


Every 90 seconds, starting with an empty bar
– HANG SNATCH for as long as possible until you reach or max or total 3 misses then
– HANG CLEAN for as long as possible until you reach a max or total 3 misses

Focus on reaching the FINISH position of each lift to ensure maximum elevation of the barbell, then dive under as quickly as you can.

Post both lifts to whiteboard!


Coach Dave

Let’s be honest about the current state of affairs.

The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:

What We Are Doing

We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.

Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.

We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.

What You Can Do

  1. WASH YOUR HANDS before and after your session here.
  2. Wipe and disinfect every surface you use in the gym.
  3. Do not come to the gym if you feel ill or show symptoms.
  4. Do not come to the gym if you care for those who are most at-risk, including those older than 60+ years of age


I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).

In the meantime you can try our HellaFit classes on YouTube!

CrossFit WOD for Champagne Friday 3/13/2020

Every :90 perform a lift successfully then add 1-5kg.
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.

READ: Staying Over the Bar in the Snatch & Clean: What, Why, How by Greg Everett – Catalyst Athletics
WATCH: Watch the technique of these incredible Chinese lifters!

In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.


One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.

We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.

What do you think of when locking out overhead?

CrossFit WOD for Thursday 1/9/2020

EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch

the 10:00 to establish a heavy back/front/overhead squat.

Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.

READ: Korean Beef Bowl by Feeding the Frasers on instagram

Dave and Kelsey


Monday 12/10

work up to a heavy snatch, then

9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg

Post time to whiteboard.

Tuesday 12/11

work up to a heavy set of  1 clean + 2 jerks, then

3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#

500m row
50 unbroken DU
25 unbroken wall ball, 30/20#

Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.

Wednesday 12/12

for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups

*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.

Thursday 12/13

deadlift 4×7 at 60-70% of 1RM, then

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.

Friday 12/14

back squat 5-5-4-4-2-2-1-1-1, then

21-15-9 reps for time:
thrusters, 42/29kg

Go all out and meet the goal of going sub-5:00. Post time to whiteboard.

Saturday 12/15

find a heavy set of a 3-rep bench press in 20 minutes, then

AMRAP in 4 min:
400m run
max air squats

AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#

AMRAP in 4 min:
400m run
max burpees

The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.

Sunday 12/16

every 90 seconds for 39 minutes: 1 snatch

– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts

Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.


+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes


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@katherineenye (71kg, @hookgripusa) snatching a junior and senior American Record of 107kg/236lb! With a great save too!

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