Latest WOD

Snatch Technique for 7/15/2016

Tomorrow’s 11am class will be the CFE for the month of July.  This Continuing Fitness Education will help you with your snatches (our July goal).  We will also pull some heavy weight at the end of class to reestablish our 1 rep.  Will you achieve the goal of increasing your snatch by 5 lbs?

CrossFit Alloy WOD for 7/15/2016:

Olympic Lifting Accessory Work:
Snatch Technique
1 HP Snatch (135/95)
1 Power Snatch
1 Squat Snatch

MetCon:
AMRAP 3 Min:
25 Double Unders
10 KB Swings (1.5/1)
Rest 1 Min
AMRAP 2 Min:
Box Facing Burpees
Rest 1 Min
X2

Post Total Rounds for part 1 and part 2 to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 3 Min:
    25 Double Unders
    10 KB Swings (1.25/0.75)
    Rest 1 Min
    AMRAP 2 Min:
    Box Facing Burpees (24/20)
    Rest 1 Min
    X2

    Brass:
    AMRAP 3 Min:
    75 Single Unders
    10 KB Swings (1/0.75)
    Rest 1 Min
    AMRAP 2 Min:
    Box Facing Burpees (24/20)
    Rest 1 Min
    X2

    Bronze:
    AMRAP 3 Min:
    50 Single Unders
    10 KB Swings (0.75/0.5)
    Rest 1 Min
    AMRAP 2 Min:
    Box Facing Burpees (20/short box)
    Rest 1 Min
    X2

  • Avatar joed says:

    Platinum: 3 rds./ 18 burpees/ 2 rds. + 27/ 21 burpees