Friday Workout: Hang Power Snatch, Lunge, Wall Ball

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WOD

Level 1

3 Rounds for Time of:

  • Hang Power Snatch (55/35) x 10
  • Lunge x 15
  • Wall Ball (14/8) x 15

Level 2

4 Rounds for Time of:

  • Hang Power Snatch (75/55) x 15
  • Jumping Switch Lunge x 15 (total)
  • Wall Ball (20/14) x 15

CASH OUT

Core work trainer’s choice

ANNOUNCEMENTS

Saturday Class Schedule

We are back to a normal class schedule.  Congratulations to everyone who completed all 5 weeks of the 2014 CrossFit Games Open!

Nutrition Challenge Kick-off

The Spring 2014 Nutrition Challenge kicks off on Sunday, April 6th at 5:30pm!  RVSP Here

CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night

11 Comments on “Friday Workout: Hang Power Snatch, Lunge, Wall Ball

    • Saturday:
      WOD: 5 HPSU, 5 Pistols per leg (modified w/ plate), 10 P Ups, 10 T2B.
      5rds\6rds

      goat work: HSPU, Pistols, T2B (butterfly kip), extra: Bar Muscle Ups

  1. WOD- 9:51
    4 Rounds- 10 hangpwr snatch@ 55#, 5 strict pullups, 15 lunges, 15 wb@ 14#

  2. Sunday – 15 minutes EMOTM
    even mins: 3 C&J @ 95#, 20 double unders
    odd mins: 6 t2b, 12 lunges
    run 800m after

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