Friday 10.13.2017

POSTED ON October 12, 2017

Friday | 10.13.2017

0 Comments / CATEGORY:

Warm Up:

5 jump shrug with PVC (snatch grip)
5 jump shrug high pull PVC (snatch grip)
5 snatch balance PVC (snatch grip)
5 hang power snatch PVC (snatch grip)
5 hang snatch PVC (snatch grip)

x2-3 sets


A. Segmented Snatch Grip Deadlift 7×2; rest 90s

*Athlete will pause 3 from lift off, then 3 seconds below the knee, 3 seconds at mid thigh and then 3 seconds in the power position. This will equal 1 rep you will do 7 sets of 2.

Level 1 (RX)


75 Power Snatch 75/55

For time

Level 2 (Intermediate)


75 Power Snatch 65/45

For time

Level 3 (Beginner)


75 Power Snatch 55/35
For time

Cool Down

2-3 round for quality

15 hip extensions
1min forearm roll out
1min half split L/R

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson