Tag Archive for: snatch complex

Manny with the bar in rack position


+ Dwayne Johnson Does MURPH With John Krasinski– BarBend

CrossFit WOD for Wednesday 5/30

snatch deadlift + hang snatch + overhead squat

clean deadlift + hang clean + jerk

Post heaviest load for each complex to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)

knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″

Powerlifting WOD – Week 1/3, Day 2/3

4×10 mb throws

bench 60% / 5 (10)

back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+

Kettlebell WOD

10-to-1 reps:
renegade row
strict sit up


Simple & Sinister

18.6/VERSUS XI finisher photo

We finished out the 2018 CrossFit Games Open and the Foundation CrossFit Intramural Open on Saturday with VERSUS XI! We’re still tallying up points to see who won the event.

The Foundation Climbers AFTER photo

Then on Sunday a number of athletes and their family and friends run up the stairwells of Seattle’s tallest building to support the Leukemia & Lymphoma Society of Washington. We raised $7334 in the fight against blood cancers.


+ Fit To Be – Freestyle Connection

CrossFit WOD for Monday 3/26

10-minute handstand, then

7 rounds: snatch + max snatch balances @ 75% of 1RM snatch

Post weight and total reps to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 1/3

power snatch + OHS
power clean + split jerk
rack jerk

Powerlifting WOD – Week 4/7, Day 1/3

back squat
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister

Week 4: Deficit deadlift 1RM

This week at Foundation CrossFit you can expect: the snatch stamina complex we’ve been working on, sprint/handstand pushup intervals, CGO 15.3, DIANE, CGO 18.4, and AMANDA.

CGO 18.3 squad

… and you knew it was coming: SUBMIT YOUR SCORES!


+ CrossFit Games Open 18.3: Preliminary Analysis – Beyond the Whiteboard

CrossFit WOD for Monday 3/12

5 rounds of:
snatch + max overhead squats (at 70% of 1RM snatch)


7 rounds, each for time:
200m run
7 handstand pushups

Post max load and total OHS reps to whiteboard!

Olympic Weightlifting WOD – 2/8, Day 1/3

power snatch + 2 OHS, power clean + front squat + split jerk, snatch push press max out

Powerlifting WOD – Week 2/8, Day 1/3

back squats, presses, pullups, back extensions

Kettlebell WOD

Simple & Sinister, then

Week 2: sumo deadlift 1RM

Nathan working the dumbbell clean while Ross hits the t2b as Dave and Matt judge carefully, all during 18.1

Any guesses to what we’re going to see in 18.2? Castro released an instagram hint.

ALSO: Please read our DOG POLICY for the gym.


+ Mini-Challenge #2: Try Something New! – FCF Nutrition

CrossFit WOD for Wednesday 2/28

5 rounds: snatch + max hang snatch at 70%

3 rounds for time:
50 double unders
50 knees-to-elbows
50 air squats

Post max load and time to whiteboard!

Olympic Weightlifting WOD – Buffer Week
Continuing the warmup sequences from Monday, making sure you understand your shortcomings and are actively working on them through your warmups.
Kettlebell WOD
bent press progression


circuit training
snatch, left :30 seconds on/0 seconds rest
rack hold left, :30 seconds on/0 seconds rest
snatch, right :30 seconds on/0 seconds rest
rack hold right, :30 seconds on/45 seconds rest
repeat circuit 3x