Thursday Workout: Snatch Work, PS, Pull-up, DU

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STRENGTH/SKILL

Level 1: 5 sets of: 2 Hang Power Snatches (light/moderate to work on technique)
Level 2: In a few sets (10 minutes max), work up to a heavy Power Snatch

WOD

Level 1

In 3 Minutes Complete the Following for 4 Total Sets:

• Hang Power Snatch x 5
• Ring Row x 12
• Jump Rope Single Under x 50
• Burpee x 5
• Rest for the remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

• Power Snatch (135/95) x 5
• Pull-up x 12
• Double Under x 50
• Rest for the remainder of the set

Notes: Record each set time. Scale Up/Down as needed on Power Snatch weight and pull-up variation. Go for unbroken each time if possible, should not be working for more than 2-2:15 per set.  Fight Gone Bad Tomorrow – rest up and mobilize as needed!

ANNOUNCEMENTS

1. Park WOD!  June 26, 9am at Darden Towe Park.

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