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

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

  1. 10:43 @ 65#

  2. Worked up to 100# squat snatch
    WOD: 10:13 @90#, 5 strict pull ups/round

  3. 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

  4. Snatch: up to 80#
    WOD: 12:04 @ 70#

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

  5. 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

  6. Snatch: Up to 75#
    11:49 at 75#

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