Latest WOD

Snatch Practice for 9/9/2016

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:

Gymnastics Skill:
8x
0:15: Iso Pullup Hold
0:15: Rest

MetCon:
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

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 12 Min:
    1 Power Snatch (135-115/95-75)
    1 Squat Snatch
    1 Overhead Squat

    Brass:
    AMRAP 12 Min:
    1 Hang Power Snatch (95/65)
    1 Hang Squat Snatch
    1 Overhead Squat

    Bronze:
    AMRAP 12 Min:
    1 Hang Power Snatch (75-55/55-35)
    1 Hang Power Snatch/Ride the OHS
    1 Overhead Squat