Friday Workout: Snatch, Burpee over the bar, Double Unders

Next Monday is the Lululemon Trunk Show + Airrosti Shoulder Workshop! If you want to sign up for a spot in the shoulder workshop with Airrosti, please sign up at the link HERE.  Thank you!  Also, don’t forget to RSVP to our End-of-Year Party (this Saturday, Dec 2).

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STRENGTH

3 sets for technique work (i.e. light to moderate weight):  Hang Power Snatch + OHS + Snatch (full squat, from floor)

Notes: If working on technique or new to the movement, modify to work mostly from the hang position before working from the floor.

WOD

Level 1

  • Hang Power Snatch x 12
  • Bar Facing Burpee x 12
  • Jump Rope Single x 50
  • Hang Power Snatch x 9
  • Bar Facing Burpee x 9
  • Jump Rope Single x 50
  • Hang Power Snatch x 6
  • Bar Facing Burpee x 6
  • Jump Rope Single x 30
  • Hang Power Snatch x 3
  • Bar Facing Burpee x 3
  • Jump Rope Single x 20

Level 2

  • Snatch* (full squat) x 12
  • Bar Facing Burpee x 12
  • Double Under x 50
  • Snatch x 9
  • Bar Facing Burpee x 9
  • Double Under x 40
  • Snatch x 6
  • Bar Facing Burpee x 6
  • Double Under x 30
  • Snatch x 3
  • Bar Facing Burpee x 3
  • Double Under x 20

*Rx weights: 115#/75#

Notes: Can scale to Power Snatch + Overhead Squat if necessary. For Level 2, bar facing burpees must be two-footed takeoff and 2-footed landing.  Step overs permitted for Level 1.  If scaling to single unders, double the reps for Level 2 (i.e. 100/80/60/40)

ANNOUNCEMENTS

End-Of-Year Party

Our Awesome End-of-Year Awards Party is this Saturday, December 6, at Firefly, which recently opened up here in Charlottesville!  Please RSVP at the Facebook event, and feel free to bring your friends and family.  We hope to see all of you there!

Lululemon Trunk Show + Shoulder Workshop with Airrosti

Join us for a little Christmas shopping at the gym on Monday, December 8th from 4:30-7:15pm with Lululemon! They will be hosting a trunk show at the gym so you can get your gym lovers exactly what they are looking for this holiday season. You can also send your loved ones in to shop for you as well!

During this time we will also be hosting a shoulder mobility workshop in the lower gym area starting at 4:45pm and going until 6:15pm by our very own friends at Airrosti Rehab Centers.  Please RSVP HERE, and sign up HERE to reserve one of 15 available slots in the shoulder workshop.

Claim Your Account on our new member management system, Front Desk!

We will be fully switching over to this new system starting December 1!  Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed this week, too.  You can sign in using your phone number or a QR code (must request a QR code AT the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

11 Comments on “Friday Workout: Snatch, Burpee over the bar, Double Unders

  1. strength: 45, 55, 65
    WOD: 12:48 @ 65# (good one Scott…I need to work on DUs when tired)

  2. 11:10
    I accidentally did 40 double unders every round. But I only did 10 more.

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