5/9/16 – Snatch 101 on Thursday

alex nicole cara


Interested in really diving in to the technique behind the snatch and the clean & jerk?  Spend an entire hour dissecting each of these more complicated movements, improving your ability to perform them and ultimately move more weight as a result.  These hour long sessions with Coach Ben are open to members of all experience levels, but you must be able to perform an OH Squat to participate in the snatch session.  There is no additional charge to attend these but they will count as one of your monthly classes.

Snatch 101: Thursday, May 12th 6:30pm – 7:30pm
Clean & Jerk 101: Thursday, May 26th 6:30pm – 7:30pm

Email info@escfitness.com to reserve your spot.  We will put a cap on these sessions so email us early!

CrossFit Performance

A. Strict HSPU – collect 20 reps


B. Modified HSPU, 4×10, rest :90


4 Rounds for Time

400m Run

24 KB Swings

12 CTB Pullups

*scale to regular pullups or jumping CTB if needed

CrossFit Fundamentals

A. Rowing Technique

B. 500m Row



4 min AMRAP

200m Row

8 Burpees over the Erg

Rest 4:00


*score = rounds + reps