Wednesday Workout: Power Snatch, 3 Rounds

crossfit-charlottesville_0258

STRENGTH

OTM 10: Hang Power Snatch + 2 Power Snatches

*Can drop and reset between reps. Start light/moderate (50-60%) and build as you are able to.  If necessary, do all 3 reps from hang position (if still learning the movement).

WOD

Level 1

3 Sets for Total Time:

  • Wall Ball x 20
  • Burpee x 10
  • Run x 200m
  • Rest 2 Minutes

Level 2

3 Sets for Total Time:

  • Wall Ball (20/14) x 25
  • Burpee x 15
  • Run x 200m (or Row x 250m)
  • Rest 2 Minutes

*Record finish time (including rest intervals)

ANNOUNCEMENTS

  1. Hike and Brewery Day – RSVP Here
  2. Memorial Day “Murph” is coming up!  May 30 – we will run heats from 9-11am. Stay tuned for more info.

7 thoughts on “Wednesday Workout: Power Snatch, 3 Rounds

  1. Snatch: did 5 min EMOM, 45, 55, 60, 65, 70
    WOD: 13:53 (10# WB, 200m row)

  2. 2 rounds each at 95, 105, 115, 135, 145
    11:20 rx

  3. 75×3, 85×3, 95×2, 105×2
    11:28rx

  4. 55#x2, 65#x2, 70#x5, 75#x1
    Wod: 14:48rx (3:35, 3:40, 3:33)

  5. Snatch: 100#
    WOD: 14:29 Rx

  6. up to 135#
    12:35

  7. Up to 135#
    10:48 rx

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