Friday Workout: Snatch Skill Work, Power Snatches, Pull-ups, and Running

1452154_10151657547316751_1250956738_n

SKILL

Spend 10 Minutes on Full Snatch Technique Work

WOD

Level 1

4 Rounds for Time of:

  • Hang Power Snatch (55/35) x 4
  • Ring Row x 10
  • Run x 200m

Level 2

4 Rounds for Time of:

  • Power Snatch (155/105) x 4
  • Pull-up x 10
  • Run x 250m (to intersection at Coleman St)

*Scale weights appropriately on power snatch!  Record snatch tech work, time, and weight on power snatch on the white board.

Events and Announcements

Yoga

Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!

  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

11 Comments on “Friday Workout: Snatch Skill Work, Power Snatches, Pull-ups, and Running

  1. C’ville Burn:

    8 min AMRAP (3 rnds + 120m)
    Row 250m
    10 Box Jumps @ 20″
    10 Push Press @ 65#

    8 min AMRAP (4 + 10 RR)
    Bear Crawls (2 lengths of the mat)
    10 RR/Pullups (Pullups rnd 1 only)
    10 Thrusters @ 45#

    8min AMRAP (2 + 4 Lunges)
    Row 250m
    10 Slam Balls @ 20#
    20 Lunges w 20# SB

    • Didn’t realize this till I logged it on Beyond the Whiteboard, but I got a 2# PR on my full snatch. Woot!

  2. Saturday @Crossfit Addict
    Team WOD (1 person working at a time, run together):

    100 wall ball buy-in

    Run 400m
    50 snatches (@ 65#)
    50 push ups
    50 abmat sit ups
    Run 200m
    50 snatches
    50 push ups
    50 abmat sit ups
    Run 200m
    50 snatches
    50 push ups
    50 abmat sit ups

    100 double under cash out

    30ish mins with my sister

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s