Tuesday 3/22/16

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Come celebrate the end of the CrossFit Games Open and 5 weeks of hard work with a potluck at the gym this Saturday! Bring something to share (if it’s nice out we’ll light up the grill). All members & guests are invited! Start time is approx 11am, or better yet come early and cheer on your fellow members as they conquer 16.5!


Snatch Complex

EMOM 10 minutes:

Mins 1-5: Snatch Pull Technique — Hold for 3-second pauses at: 1 inch off floor (should feel like 1 cm), Knee, and Power Position — then return to floor. Go light in weight, build to first Snatch weight.

Mins 6-10: 2x Snatch with at least a 1-second pause at bottom of squat. Ascend only if form is great!

Record heaviest successful Snatch set of 2


For Time:

2 Rounds —

10 Hand-Release Push-Ups
5 Burpees
10 Thrusters (95/65)
5 Burpees
10 Ball Slams (mod wt)
5 Burpees
10 Power Snatch (95/65)
5 Burpees

Couch Stretch (at least 2 mins per leg)

Categories: WOD

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