Monday Workout: Back Squats, DB Snatches, Pulling and Pistols

Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!

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STRENGTH

Back Squat, 2-2-2

WOD

Level 1

5 Rounds For Time of:

  • Ring Row x 10
  • Alternating Dumbbell Snatch (30/15) x 10
  • Air Squat x 10

Level 2

5 Rounds For Time of:

  • Chest to Bar Pull-up x 7
  • Pistol R x 5
  • Alternating Dumbbell Snatch (55/35) x 10
  • Pistol L x 5

Announcements

CrossFit Games on ESPN!

Join us at Boylan Heights this Wednesday (10/9) at 8pm to watch coverage of the CrossFit Games on the big screen!  See the link for details on the events being shown: http://games.crossfit.com/article/crossfit-games-air-espn

There will be no open gymnastics time at Classics tomorrow.

13 thoughts on “Monday Workout: Back Squats, DB Snatches, Pulling and Pistols

  1. BSqt: 225
    WOD: ??

  2. BS: 265
    WOD: 7:48

  3. C’ville Burn
    In 20 min:
    400m run then 30, 20 10 of:
    Weighted lunges @ 30#
    ABMAT Situps
    Box Jumps @ 20″
    KBS (American) @ 25#

    Then in time remaining AMRAP of
    10 no PU Burpees
    10 Slam Balls @ 20#
    Dumpster Run

    2 rds +13

  4. Squat: 308, 308, 308
    WOD: 6:23

  5. BS: 205#
    WOD: 8:07; scaled: 5 PU, 10 squats, 40# dumbbell.

  6. BS: 135#
    WOD: 11:20 (banded pullups, held rack for pistols, 35# DBS)

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