Wednesday Workout: Power Snatch, DU, Row Intervals

crossfit-charlottesville_0642

WOD

Level 1

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 30 (15/side)
  • Jump Rope Single x 75
  • Burpee x 8
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 24 (10/side)
  • Jump Rope Single x 60
  • Burpee x 6
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 20 (10/side)
  • Jump Rope Single x 45
  • Burpee x 5
  • Row Max Calories in Remaining Time

Level 2

In 4 Minutes:

  • Power Snatch (75/55) x 25
  • Double Under x 75
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Power Snatch (95/65) x 20
  • Double Under x 60
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Power Snatch (115/85) x 15
  • Double Under x 45
  • Row Max Calories in Remaining Time

Notes: Record total number of calories.  If doing singles – do 1:1 reps plus burpees (i.e. round 1: 8 burpees, round 2: 6 burpees, round 3: 5 burpees).  Power snatches should be manageable in small sets – scale appropriately so that you have about a minute on the rower each time.  No dropping bars loaded with only 10# plates!!  Partner up and share bars/rowers as needed!

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

6 thoughts on “Wednesday Workout: Power Snatch, DU, Row Intervals

  1. 40 cals, 35# 1st round, 45# for 2nd and 3rd, all Hang Power Snatch

  2. 98 rx

    only had one foot strapped in for the last row; the strap fell off

    1. Sounds like a personal problem

  3. 30, 35, 40kg (66, 77, 88#)
    15, 19, 20 (54 cal)

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