Friday Workout: OTM Power Snatches, Air Squats, Pull-ups, and Burpees

SKILL/STRENGTH

Power Snatch: Spend about 10 minutes working up to weight for 3 Rep Power Snatch (NOT a 3RM)

WOD

Level 1

OTM 12

  • Even Minutes: Hang Power Snatch (Light to Moderate) x 3, Air Squat x 10
  • Odd Minutes: Ring Row x 5, Burpee x 5-7

Level 2

OTM 14

  • Even Minutes: Power Snatch (Heavy) x 3, Air Squat x 12
  • Odd Minutes: Chest to Bar Pull-up x 5, Burpee x 5-10

Notes: Does not have to be touch and go for the power snatch.  Scale so that you are able to complete the work within the minute, allowing at least 15 seconds or more to transition.

Events and Announcements

Yoga

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

  • Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
  • Vinyasa Yoga: November 17 (Sunday) at 2pm

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

GORUCK in Charlottesville!

A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville!  The date is November 16 (Saturday), starting at 7am.  You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.

You can find more information at the follow link: Participant Info Packet

From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”

12 thoughts on “Friday Workout: OTM Power Snatches, Air Squats, Pull-ups, and Burpees

  1. 55# snatch, red band pu (for 5 rounds, last 2 rounds used purple), 8 burpees average (fell short round 5&6…made them up at the end)

    1. melinda, your barbell balm is ready!

  2. C’ville Burn:
    7 min AMRAP 1 (4rnds + 14)
    10 Burpees, 10 Air Squats, Shuttle runs in gym X 2
    Rest 5 min
    7 min AMRAP 2 (2 rnds + Row + 17 Lunges)
    250m Row, Weighted Lunges @ 33# @ 10/leg
    Rest 5 min
    7 min AMRAP 3 (4 rnds + 12)
    7 Pullups, 9 KBs @ 45#, 12 Box Jumps @ 20″ (Pullups in rnds 1&2, RR thereafter)
    Rest 5 min
    7 min AMRAP 4 (5rnds + 5)
    7 Sit ups, 7 Wall Balls @ 12# (weak, I know), Dumpster Run
    Rest all weekend!

    This class is an GREAT way to start the day.

  3. Snatch @ 115, 10 burpees

  4. 125 snatch
    10 burpees
    1 delicious yolo meal

  5. snatch up to 70#
    WOD- @ 65# x 4, @ 60# x 3
    10 burpees

  6. Snatch to 115#
    WOD 95#, 12 squats, 5 c2b, 8 burpees, 10 last rd

  7. Oof, this one didn’t go so hot:

    WOD: 3 x 95#, 4 x 75#, 4 strict pull ups/round, 5-7 burpees

  8. WOD: Snatch @ 70#, regular PUs, 8 burpees

  9. Heavy set of 3 @ 105#
    WOD: 90# snatch, 5 c2b, 6 burpees (10 last round)

  10. 85# snatch (first 2 rounds @ 95#), 10 burpees.

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