Last Week’s Beach WODs


This week we will start a Power Development phase. The benefits that power provides to Crossfit cannot be measured. Our focus will be on the instruction of the variations of the Snatch and the Clean & Jerk, but we will break them down over the next couple of weeks into their basic components. These movements test aspects of human ballistic limits (explosive strength) and are therefore executed faster, with more mobility and a greater range of motion. Just like our strength cycle, technique and form will be top priority.

Hang Snatch Shrug Pull (high, mid thigh, knee)
Hang Snatch High Pull (high, mid thigh, knee)
* start w/ PVC, work up to no more than (95/65)

8 rounds for time…
5 Deadlift (275/185)

Olympic Weightlifting
Jerk (70% of Clean) x1 x6
Clean High Pull (90%) x4 x1 (100%) x2 x2, (110%) x1 x4
4 rds CF Metcon

7 thoughts on “Power Development 101

  1. Sensei says:

    Freaking awesome attendance people!

    F Y I!!!! Womens Self Defense class still has slots open for this FRIDAY! SIGN UP! We will go to Calebs party right after!

    Let me know!

  2. Renee says:


    I would like to bring my niece Friday. She’s 10. Is that alright? Also, do I leave payment at the desk?


  3. Whitney says:

    Aron, details for Friday, again, please? And also, if there’s room I can recruit a couple of non xfit ladies. Let me know. Thanks. I will definitely be there.

  4. Amanda W says:

    LOVE the video of the beach wods! My favorite part was the guys’ cartwheels…nice technique fellas!

  5. Sensei says:

    Renee, YES! And just bring me a check (Aaron Lawrence) the night of. Whitney, Please bring your friends. We have 6 slots open and I am sure we won’t go much over 12.

    Start time is 7pm

    End time is 815ish

    Wear gym / comfy clothes.

    We will be working on vairous physical tools and options for “areas of interest” to strike on the human body. Get into some things on the ground that you should be aware of then break into a short Q and A about distancing, Fear response and things to help you think and be aware of.

    Anything else? Email me@


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