Thursday Workout: Snatch Work, 3Min Rounds

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

STRENGTH

OTM 8:

Hang Snatch + Snatch (from floor)

*Start at moderate weight (~60-70%) and build as you are able to. Both reps should be caught in full squat.  If still learning the movement, scale to the following: Hang Power Snatch + Power Snatch + Overhead Squat

WOD

Level 1

3 Rounds:

AMRAP 3:

• Russian Kettlebell Swing x 20
• Abmat Sit-up x 15
• Row x 150m

Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP.  Score is total number of rounds/reps completed.

Level 2

4 Rounds:

AMRAP 3:

• Kettlebell Swing (53/35) x 20
• Abmat Sit-up x 15
• Row x 150m (or Run x 100m)

Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP.  Score is total number of rounds/reps completed at the end of the 4 rounds.  If time stops and you are on the erg, do not count meters that roll over during rest period.

ANNOUNCEMENTS

1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
2. Park WOD!  June 26, 9am at Darden Towe Park.