Friday Workout: Snatch Work, Pull-ups, and Wall Balls

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STRENGTH

3 Sets:

Hang Power Snatch + Power Snatch (from floor) + Overhead Squat (3+1+1)

Notes: Perform 3 HPS (without dropping bar), then 1 PS, right into 1 OHS.  Keep weights light/moderate and focus on technique.

WOD

Level 1

4 Rounds for Time of:

  • Ring Row x 10
  • Wall Ball (14/8) x 15

Level 2

5 Rounds for Time of:

  • Pull-up x 10
  • Wall Ball to 10′ Target (20/14) x 15

ANNOUNCEMENTS

CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night Tonight at 7pm!  Check the link for details!

11 thoughts on “Friday Workout: Snatch Work, Pull-ups, and Wall Balls

  1. Strength: 55#
    WOD: 8:04 (red band pull up)

  2. Oliver and I did the following FYF workout
    5 min row
    BB Complex: 6XDeadlift, 6XBent Over Row, 6XClean, 6XFront Squat, 6XPush Press, 6XBackSquat (hold bar as long as possible)
    Add 10# every set, every 20# drop a rep, start at 75# (75, 85, 95, 105, 115, 125)
    THEN:
    50xPlank Ring Rows (Penalty if you stop, 5 Burpee Pulls ups)
    50xWall Balls (Penalty for stopping, 6 Tire flips)
    50 KB Swings @53# (Penalty for putting KB down, 140# Firemans carry)
    (Scaled all movements to 50 from 100 due to time)
    THEN:
    Rowing Race 1000 M head to head, face each other, cross wires so P1 is seeing P2’s read out from Rower and P2 is seeing P1’s readout.
    (Scaled to 1000M from 2000M due to time)

  3. Strength: 85, 95, 105
    WOD: 7:16

  4. snatches @75#
    wod 5:55 rx

  5. Snatches: 95,115,125
    WOD: 7:53 rx, felt very heavy and slow today

  6. Snatch 85
    Wod: 5:18

  7. 5:16
    I took this as an opportunity to work on butterfly pull-ups

  8. 3:36 (5 rounds – 5 pull ups, 10 wall balls)

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