Friday 7/24/15

Usha showing us good hip extension on her snatch during the CrossFit Open 15.1 workout!


1) If you haven’t seen it yet, check out our blog post on the spectrum of CrossFit and the Capital Affiliate League. E-mail us at or talk to a coach in person by TODAY, Friday, 7/24 if you are (or might be) interested — we’ll be in touch with more info shortly thereafter!

2) Barbell Club will now be held on Mondays at 7:30pm in addition to Wednesdays at 7:30pm. All members are welcome — come spend some time honing your technique on the snatch and clean & jerk and get stronger!

3) Open Gym will be held again this Sunday, 7/26 from 9-11am — it’s a great time to get in a missed lift or workout, work on a skill, or do some mobility. Join us!


Perform 1 complex (Level 1 or Level 2) every 90 seconds for 15 minutes (10 total sets). Add weight if form is good.

Snatch Complex (Level 1)

1 Snatch Pull + 1 Hang Power Snatch + 1 OHS

Snatch Complex (Level 2)

1 Snatch Pull + 1 Squat Snatch + 1 OHS


Every 2 minutes for 16 minutes (8 rounds):

12 Deadlifts

5 Hang Power Cleans

5 Lateral Jump Burpees

Use same weight for both barbell movements (Rx = 155/105)

Get time for each round — your score is the SLOWEST single time across all rounds.

Categories: WOD

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