Thursday Workout: Snatch, Intervals

crossfit-charlottesville_0611

STRENGTH

Snatch (full squat), take 15-20 Minutes to build to a heavy single for the day

Notes: If still new to the movement or do not have a previously established 1RM, do 6 sets of 3 reps*

*Start from hang position and do power snatches only or power snatch + overhead squat

WOD

Level 1

3 Sets:

  • 2 Minutes On: 10-15 Burpee Box Step Ups, Row Max Calories in Remaining Time
  • 2 Minutes Rest

Level 2

3 Sets:

  • 2 Minutes On: 15 Burpees Over the Box (24/20), Row Max Calories in Remaining Time
  • 2 Minutes Rest

Scale Burpee Box Jump Overs (i.e. 10-15 reps) or cutoff at 1 minute.  Record burpee reps each round and total number of calories rowed (e.g. 15/60).

ANNOUNCEMENTS

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

  1. October 29: Halloween Bar Crawl

One Comment on “Thursday Workout: Snatch, Intervals

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