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

4 Comments on “Thursday Workout: Snatch Work, PS, Pull-up, DU

  1. lifted at Spring Creek due to schedule
    55# snatch (on a curl bar)
    WOD
    Each set time – 2:14, 2:22, 2:29, 2:34 L1

  2. Snatch: 115#
    1:22, 1:45, 1:45, 1:51, 2:00 @95#, 10 Pull Ups/round

  3. Snatch: 80#
    WOD: 1:51, 1:33, 1:40, 1:30, 1:35 (first rd @ 75#, rds 2-5 @ 70#)

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