Wednesday Workout: Power Snatch, Burpee, and a Quick One

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STRENGTH/SKILL

OTM 12:

  • Even Minute: Power Snatch (135/95) x 4
  • Odd Minute: Bar Facing Burpee x 6-10

Notes: Sub regular burpees if necessary.  Should have at least 20-25 seconds of rest/transition time

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/45) x 5
  • Farmer Carry to Street and Back
  • Sprint to Street and Back

Level 2

3 Rounds for Time:

  • Power Clean (185/135) x 5
  • Farmer Carry to Street and Back (50/35 per hand)
  • Sprint to Street and Back

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Oct 3!

The “First Friday” Potluck of October is this Friday, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running, the corn-hole boards set out, kanjam throwing, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

11 Comments on “Wednesday Workout: Power Snatch, Burpee, and a Quick One

  1. PS: 2 @ 75#, 4 @ 85#
    Burpees: 10, 10, 10, 8, 8, 10
    WOD: 8: 24 (PC 1 @ 105#, 2 @ 115#, FC @ 35#) I forgot it was suppose to be a sprint 😛

  2. EMOTM:
    115# PS
    6 burpees over bar

    WOD: 5:39, did 155# PC, 50# dumbbells

  3. Crossfit RVA
    Strength: Push press @ 85# 4×5

    800 m run
    3 rounds of 15 push press (58#) and 15 burpees over bar
    800 m run
    18:2

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