Wednesday 8/17/16

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Gezzer refueling CFIL-style after a hike up Old Rag!

Reminder: Email your vacation or drop-in photo to and we just may feature it on the blog!

Oly Lifting – Technique & Power

1) Snatch Complex (1 complex E2MOM 10 mins)

1 Snatch Pull + 1 Hang Power Snatch + Overhead Squat
Start light, work up to 75% of 1RM Snatch (weight to be used in next sequence)

2) Snatch (1 rep E2MOM 14 mins)

All sets at 75% 1RM, focus on perfect form and speed under the bar


Choose one DU option. If you do not make the time cap, record 6:00 and list # reps completed to comments – for future benchmarking

100 Double-Unders for Time (6′ CAP)


200 Double-Unders for Time (6′ CAP)


Your choice of calf/foot stretching & smashing (~5 mins)


Categories: WOD

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