Monday Workout: Run, Squat, Snatch, Core Work

crossfit-charlottesville_0473

WOD

Level 1

4 Rounds for Time:

  • Run x 400m
  • Wall Ball (12/6) x 20
  • Hang Dumbbell Snatch (30/15) x 20 (10/side)

Level 2

3 Rounds for Time:

  • Run x 800m
  • Wall Ball (20/14) x 30
  • Dumbbell Snatch (55/35) x 30 (15/side)

Core Work (Trainer Led)

6 Sets:

  • 30 Seconds L-Sit Hold
  • 30 Seconds Rest

*Hold as long as you are able to during 30 second work period, or scale to 10-20 seconds each set.

ANNOUNCEMENTS

4 thoughts on “Monday Workout: Run, Squat, Snatch, Core Work

  1. 29:20 (1000m row rd 1, 800m row rds 2+3, 10# WB, 30# DB)
    No core

  2. 30:44 First Round @45# DB, Second and Third @40# DB
    90+ degrees at 4:45… ouch

  3. 25:45 Row 1000, Run 800 meters, then Row 500 and Run 400 for last round. w/ 30# DB

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