Friday Workout: Power Snatch, Cleans and Running

10590490_10152318977216751_4406702982332302151_n

STRENGTH

OTM 10:

  • Power Snatch x 3

Notes: Does not have to be touch and go reps. Add weight throughout 10 minutes as possible.

WOD

Level 1

3 Rounds for Time of:

  • Dumbbell Hang Squat Clean x 10
  • Run x 250m

Level 2

3 Rounds for Time of:

  • Squat Clean (185/135) x 7
  • Run x 250m

Notes: Do Power Clean + Front Squat in WOD if necessary

ANNOUNCEMENTS

Kings Dominion plus Holiday Haunt! October 26

Ready to be scared? On Sunday, October 26th we will be heading to Kings Dominion to enjoy the park’s rides by day and then enjoy the Halloween Haunt at night.  See the Facebook Event for more info and to RSVP!!

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!

 

10 Comments on “Friday Workout: Power Snatch, Cleans and Running

  1. strength: snatch balances- 45, 50, 50, 55, 55, 60, 60 65, 65, 70
    WOD: 11:26 (1st round at 105, dropped to 95 for 2 and 3….no legs :()

  2. CrossFit South Athens, GA
    EMOTM 20
    Odd: HSPUs x 3 (2 abmats)
    Even: 5-10 DUs (s,s,dbl)

  3. @ Crossfit Addict in Richmond:

    5×2 pause front squat @ 70% of 1RM – 115,115,115,115,125

    AMRAP 21 mins:
    7 burpee
    14 wall balls
    21 kb swing (53#)

    4 rounds

  4. Worke out at gym at work.

    Pre-workout Bench Press:
    4 sets with 185#: x32 reps, x26, x25, x24

    Back Squat:
    4 sets of 10 with 135#

    WOD: 11:57
    Power Clean and Front Squats with 135#
    300m row instead of run

  5. Snatch: up to 3×95# at 9 minutes, 1×100# at 10 minutes
    WOD: 9:31 @135# round 1, 115# round 2&3

    Right ankle not at 100% strength/mobility, so the squats were a little off balance. Could get under the 135# but couldn’t stand it back up so I dropped to 115# and was able to compensate despite being a little wobbly.

  6. Snatch: 55 x 2, 60 x 2, 65 x 2, 70 x 2, 75 x 2
    WOD: 8:30 (105# power snatch, no squat)

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