Friday Workout: Power Snatch, Push-up, Squat, Sit-up

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

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WOD

Level 1

AMRAP 18:

  • Hang Dumbbell Snatch x 10 (5/side)
  • Push-up x 12
  • Abmat Sit-up x 15
  • Air Squat x 18

*E3MOM (every 3 minutes): 200m row (i.e. at 3, 6, 9, 12, 15)

Level 2

AMRAP 18:

  • Power Snatch (95/65) x 9
  • Push-up x 12
  • Abmat Sit-up x 15
  • Air Squat x 18

*E3MOM (every 3 minutes): 200m row (i.e. at 3, 6, 9, 12, 15)

CASH OUT

  1. Side Plank Tabata (8 rounds total, 4 on each side)
  2. Mobilize lats (foam roll and band mobilization)

 

5 Comments on “Friday Workout: Power Snatch, Push-up, Squat, Sit-up

  1. First workout back since having bronchitis. Just did this at my in-laws. Subbed 55# db hang snatches and 150m run for the row.

    6+52

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