Tuesday Workout: Snatch, and a Team WOD

IMG_4466

STRENGTH

Find your 5 rep max Snatch

Notes: Should be touch and go (i.e. hands cannot leave bar), and full snatch.  Can do power snatch + overhead squat if necessary

WOD

Team SuperFit DC “Jake the Snake v34.8”

  • 2min Ring Dip (Hand Release Pushups – scaled)
  • 20sec. transition
  • 2min Axle Deadlift (255/165rx) (165/115sc)
  • 20sec. transition
  • 2min Box Jump (30/24rx) (24/20sc)

Rules:  Teams will receive 2min at each stations to perform as many reps as possible with a 20 second transition b/w stations.  Each team will receive a rank for each movement with their overall rank for the event determined by the aggregate total their rank for each movement.

ANNOUNCEMENTS

Fridays After Five, September 12

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday on September 12. Gates open at 5:30pm but feel free to come and join us anytime between 5:30-8:30pm at the nTelos Wireless Pavilion on the Downtown Mall.  RSVP to the Facebook Event if you plan to join us!

CF Charlottesville Goes Tubing

The gym will be heading out for a fun day of tubing on Sunday, September 14th. It will be $24 per person, which includes your tube, and an $8 cooler tube rental fee (multiple people can go in on one tube cooler). Their weekends do fill up fast soplease let us know by Friday, Sept. 12th if you would like to participate. If we get 25+ people there will be a group discount.  For more event information check out the Facebook event and if you have any questions email events@crossfitcharlottesville.com.

8 Comments on “Tuesday Workout: Snatch, and a Team WOD

  1. Snatch: 65# (muscled 2 w/ OHS)
    WOD: 87, 55, 42 (184 total) w/ James (I did push ups/rest rx)

  2. Snatch: 115 (I need to be quicker dropping under the weight)
    WOD: 87, 55, 42 (DL @ 205)

  3. @ Crossfit Addict:

    Bench press – 65×8, 85×6, 95×4, 105×2, 115×2

    Team wod amrap 20:
    15 kb swing @ 53#
    12 power clean @ 95#
    9 lateral over bar burpees

    8 rounds rx with my sister

  4. Got there late and missed the snatching
    Did partner WOD with Nate. Got:
    60 Ring Dips
    43 Deadlifts @ 255#
    59 Box Jumps @ 30″

    Did some Back Squats downstairs afterwards for being late

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s