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!
9:21@135#
10:43 @ 65#
Worked up to 100# squat snatch
WOD: 10:13 @90#, 5 strict pull ups/round
11:12 at 95#
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
Snatch: up to 80#
WOD: 12:04 @ 70#
Didn’t realize this till I logged it on Beyond the Whiteboard, but I got a 2# PR on my full snatch. Woot!
9:19 RX
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
9:16 (95#)
Snatch: Up to 75#
11:49 at 75#