(215) 291-2968 Wednesday - May 22, 2019

WOD 101211: Run, Snatch, Jump!


Today we worked on an Olympic Lift, the Snatch. Although it is a harder movements that we perform in CrossFit, if done correctly it is one of the most rewarding. Our more seasoned members worked up to a heavy weight for the skill portion of the workout while others focused on form. Justin joined us

Today we worked on an Olympic Lift, the Snatch. Although it is a harder movements that we perform in CrossFit, if done correctly it is one of the most rewarding. Our more seasoned members worked up to a heavy weight for the skill portion of the workout while others focused on form. Justin joined us for the evening class did a great job doing the power snatch for the skill portion of the workout. Good work Justin!

Shout out goes to Brian Terpak for having the highest score for the WOD with a time of 5:10!

Warm Up:
Burgener Warm Up

Skill:
10 Snatches on the minute for 10 minutes with 75-85%
of your 1RM. Don’t have a one rep Max Practice working under load.

WOD:
450 Meter Run
then
3 Rounds
5 Power Snatches (95/65)
15 Box Jumps (24/20)
finish
450 Meter Run

Scaling:
L1) 250 meter run
L2) 250 meter run once in the beginning

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