Wednesday Workout: Power Snatch, Double Unders, Box Jumps, and a Shuttle Run

Please RSVP via Facebook to the End-of-year Superlatives Party!

Also, note that the schedule is different this week due to Thanksgiving – see the changes here.

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STRENGTH

Power Snatch, in 10 minutes work up to a heavy single for the day

WOD

Level 1

AMRAP in 12 Minutes of:

  • Hang Power Snatch (55/35) x 5
  • Jump Rope Single x 50
  • Box Jump Step Down (18/12) x 10
  • Parking Lot Sprint*

Level 2

AMRAP in 12 Minutes of:

  • Power Snatch (95/65) x 10
  • Double Under x 50
  • Box Jump Step Down (24/20) x 10
  • Parking Lot Sprint*

*Notes: For parking lot sprint, run straight out door to other side of the lot and back (turn around at small blue dumpster).  If icy in morning, sub shuttle run INSIDE gym length of pull-up rig x 5 (or equivalent distance).

Tip: For scaling on the power snatch, you should choose a weight that is around 60% of your heavy single for the day.

ANNOUNCEMENTS

End of the Year Party!

The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights!  Please RSVP via Facebook, and bring your spouse/significant other.  We want to see you there!

Erg Clinic With Our Very Own Laura Kocourek

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD.  This clinic is going to be a great learning experience for all, so be sure not to miss it!  The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees).  The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email info@crossfitcharlottesville.com if you plan to attend.  If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

8 thoughts on “Wednesday Workout: Power Snatch, Double Unders, Box Jumps, and a Shuttle Run

  1. C’ville Burn
    8 min AMRAP 1 (4+4)
    10 DBL Snatches @ 30#
    10 Box Jumps @ 20″
    150m Row
    5 min Rest

    8 min AMRAP 2 (4+2)
    10 Wall Balls
    10 Burpees
    Dumpster Run

    Happy Thanksgiving everyone!

  2. 75#
    5 rds 55# and 100 SU

  3. 80#
    3 rounds + 7 snatches
    100 single unders

  4. PS: 70#
    WOD: 5 rounds in slightly over 12:00 (55#)

  5. Snatch: 115
    WOD: 2 + 17

  6. Snatch: 115
    WOD: 2 + 27

  7. Saturday-
    Filthy 50- 26:23
    Annie- 7:58

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