Thursday Workout: Snatch Work, Intervals

1. See Announcements below for info on upcoming events this month!
2. Please take 5-10 minutes to complete our survey at the link here so we can continue to improve your experience in the gym: Survey
Thanks in advance!

crossfit-charlottesville_0503

STRENGTH

10 Minutes working on full (squat) Snatch from below the knee (i.e. low hang)

*Work up to heavy single if feeling good. Otherwise, work in sets of 2-3 reps at a time. If necessary, catch in power position rather than full squat and add overhead squat if you’re able to.

WOD

Level 1

5 Total Sets:

  • 90 Seconds Work: 5 Hang Power Snatches, 7 Box Step Ups, Max Rep Wall Balls to 9′ in Remaining Time
  • 90 Seconds Rest

Level 2

5 Total Sets:

  • 90 Seconds Work:  5-7 Power Snatches (115/85), 7-10 Box Jump Step Downs (24/20), Max Rep Wall Balls to 10′ Target in Remaining Time
  • 90 Seconds Rest

Record total number of wall ball shots, as well as reps on PS and BJ.

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 9 at 10am: Park WOD!
  2. October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
  3. October 22 at 9am: UPLIFT final class celebration and brunch (women only)
  4. October 23 at 12:30pm: Yoga for recovery at the gym
  5. October 29: Halloween Bar Crawl

4 Comments on “Thursday Workout: Snatch Work, Intervals

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