Don’t forget that tomorrow is our CFE on Double Unders at 11:00am. There will be no regular class tomorrow. The CFEs are free to all members to attend (even if you have a 3 days a week membership and have attended 3 days this week).
The 12 minute AMRAP for today is designed to get us comfortable in our snatch positions while under a “heavy” load. Sometimes, we would perform a sequence of movements like this in an EMOM, designating your work/rest ratios. By placing these lifts into an AMRAP, you control your pace. Pick a weight that is hard, but won’t cause you to fail, unless you try to go too fast.
CrossFit Alloy WOD for 9/9/2016:
0:15: Iso Pullup Hold
AMRAP 12 Min:
1 Power Snatch (165/115)
1 Squat Snatch
1 Overhead Squat
Post Weight and Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club