2009 to Now

The level of athleticism in the CrossFit Games has come a long way in a short period of time.  The level of progression is probably most evident in the Olympic lifts.  It’s fun to look back and see the progression of the sport.  

Check out the top women in the 2009 CrossFit Games going for a max snatch.  But be warned, most of the technique here is pretty atrocious.

And now here are the top women from the 2012 CrossFit Games doing 30 snatches at 95# in less than 2 minutes.  Nuts!  (Skip to 14:15)

Anyone recognize the two athletes in both videos?  What a difference a little technique makes.

Monday

Intermediate Class

Skill: 3 power snatches + 3 push presses + 3 overhead squats

5 sets, increasing weight each set

Workout:

For max reps in 11 total minutes:

1 minute of max burpees

1 minute rest

7 minute AMRAP of:

15 wall ball shots (20#/14# for women)

5 power snatches (115#/73# for women)

1 minute rest

1 minute of max burpees

Score total burpees and couplet reps

All Levels and Beginner Class

Skill: Push press

5-5-3-3-2-2

Workout:

For max reps in 11 total minutes:

1 minute of max burpees

1 minute rest

7 minute AMRAP of:

10 wall ball shots 

7 dumbbell push presses (40#/25# for women)

1 minute rest

1 minute of max burpees

Score total burpees and couplet reps

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