Wednesday Workout: Back Squats, Power Snatch, Burpee, Run (or Row)

The Habitat Build Day is this Saturday (Jan 31)!  Please RSVP on Facebook ASAP so we can let them know how many are coming, and feel free to bring others along if you want.  Thanks!

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STRENGTH

Back Squat, 3-3-3

Notes: Work around 75-80% of your 1RM

WOD

Level 1

2 Rounds for Time:

  • Hang Power Snatch x 10
  • Burpee x 20
  • Run x 200m (or Row x 250m)

Level 2

2 Rounds for Time:

  • Power Snatch (115/85) x 15
  • Burpee x 25
  • Run x 200m (or Row x 250m)

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

4 thoughts on “Wednesday Workout: Back Squats, Power Snatch, Burpee, Run (or Row)

  1. BS: 105, 125, 145#
    WOD: 10:17 @ 75#

  2. variation at home
    2 rounds:
    15 snatch @ 45#
    25 burpees
    Run .7 mile
    14:13

  3. BS: 140, 150, 160
    WOD: 8:12 @ 65#

  4. BS 155,175,185
    WOD 7:57 rx

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