Tuesday Workout: Deadlifts, Hang Power Snatch, Push-up, Double Unders

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STRENGTH

Deadlift, 3-3-3-3-3, 5-10# heavier than last week, 75 seconds rest

Notes: As weights get heavier, make calculated jumps so that you are able to complete each set with good form (same weight across all sets).

WOD

Level 1

4 Rounds for Time of:

  • Hang Power Snatch x 3
  • Box Push-up x 10
  • Jump Rope Single x 50

Level 2

5 Rounds for Time of:

  • Hang Power Snatch x 5
  • Hand Release Push-up x 10
  • Double Under x 30

Notes: Weight on Hang Power Snatch should be challenging but allow you to do each set without dropping the bar.  Go for Touch and Go reps if possible.  Level 2 sub for double unders is 2x singles (i.e. 60 per round).

ANNOUNCEMENTS

4th of July Schedule

  • We will have only one class at 10am on July 4
  • On Saturday (7/5), the 8am class is cancelled.  All other classes on Saturday are on a normal schedule (11am CrossFit Make-up, 12pm Essentials/Intro, 12pm Strength).

Schedule Changes to Intro/Essentials and C’ville Strength Take Effect July 7

OTHER IMPORTANT INFO

  1. Please note that due to the holiday we will not be hosting a “First Friday” potluck at the gym in July.
  2. Bring-a-Friend Day is Wednesday, July 9. Tell your friends and bring them along for a fun partner workout!

14 thoughts on “Tuesday Workout: Deadlifts, Hang Power Snatch, Push-up, Double Unders

  1. Shirley Terrell July 1, 2014 — 6:10 am

    DL : 185#
    WOD: 5:47 @55#

  2. DL@175#
    WOD 7:06 @65#

  3. DL: 180#
    WOD: 7:15 @ 65#

  4. DL: 225
    WOD: 6:38 @ 115

  5. I forgot, but it was atleast 0.2 seconds faster than ope

    1. you had 5:39

  6. No DL
    WOD: 7:11 @80#

  7. 205#
    5:54 @ 75#

  8. No DL
    7:02 @ 55#

  9. DL: 125#
    WOD: 6:03 @ 55#

  10. 275#
    5:39.1 @ 105#

  11. 275
    WOD: 7:00 @ 89

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