Wednesday Workout: Snatches and Alternating Tabatas

Reminder: there are no 6:15 or 7 pm classes tonight, including C’ville Strength. Thanks!

Strength

Each minute on the minute for 8 sets, perform 2 full Snatches.

WOD

Level 1

6 rounds for time:

  • 20 sec Ring Row; rest 10 sec
  • 20 sec Air Squat; rest 10 sec

Level 2

8 rounds for time:

  • 20 sec Pull-up; rest 10 sec
  • 20 sec Air Squat; rest 10 sec

Score is total amount of reps.

Mobility

Spend 2 minutes opening up each shoulder and hip.

20 thoughts on “Wednesday Workout: Snatches and Alternating Tabatas

  1. Snatch to 60#, went light because my right thumb joint is messed up.
    WOD: 223, with ring rows

    1. Nice job. This was intense.

      1. Thanks Al! But I scaled to ring rows, so I think you still win the day. 🙂

  2. Snatch: 2 EMOTM , 2rds@55, 2@65,2@70, 2@75
    WOD: Lvl 2: 183 (50/133)
    Thought I crushed it today! (Until I saw Courteney’s score)
    Anyway, catch me if you can! (Now let the humbling begin! Thanks CrossFit and Happy Thanksgiving to everyone.)

    1. Nice work. This may be the day that my dad beats me on a prescribed WOD. Heading to the basement gym to do this one now.

    2. WOD: 236 rx’d (75/161)
      Hip crease below knees, full hip extension at the top

  3. my first post on here. elizabeth and courtney insisted i should start doing this so it must be good advice 🙂 snatch 35. rr air squat 189

    1. Yay! Hi Kimberly! Good job!

  4. Woke up feeling frisky in Birmingham this morning, so strapped on the Iron Gym and did:

    The 400
    100 Pull ups
    100 Air Squats
    100 Push Ups
    100 Sit ups

    10:23

    Partitioned into 10 rounds of 10

    Great way to start another day of flying!

    Happy Thanksgiving everyone!

  5. 99#, did a couple 109, that’s a PR +14
    167 Rx

  6. @work
    30 situps
    25ish meter walking lunge with 35# plates
    30 pushups
    25m lunge
    27 situps
    25m lunge
    27 pushups
    .
    .
    .
    3 situps
    25m lunge
    3 pushups

    24:04… Glad I’ll be eating and sitting tomorrow

  7. Snatch: 55#
    WOD: 186 Rx

  8. Snatch 135
    Wod 235 rx

  9. snatch 95#
    Wod 226 Rx (last round managed 11 pullups and 21 squats….then the legs gave out, hehehe)

  10. Snatch: 95#
    WOD: 252

  11. WOD at Crossfit Stafford:
    5 RFT:
    20 burpees
    20 walking lunges
    100m ammo box carry
    20 ball slams
    20 battle ropes

    [21:08]

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