Thursday Workout: Snatches, AMRAP WB, DU, Row

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STRENGTH

A. Snatch (full squat), build to a heavy triple

*Start from hang position if necessary, and scale to power snatch or power snatch + overhead squat

WOD

Level 1

AMRAP 12:

  • Wall Ball to 9′ x 15
  • Jump Rope Single x 60
  • Row x 200m

Level 2

AMRAP 12:

  • Wall Ball (20/14) x 20
  • Double Under x 30
  • Row x 250m
Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

4 Comments on “Thursday Workout: Snatches, AMRAP WB, DU, Row

  1. 70#
    3+170m rx
    Wednesdays cash out with 10 GHD sit-ups instead of hollow rocks, 5rnds

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