28 Feb 2016 – WOD & Pound for Pound Qualifier


CrossFit (11 am - Noon)

A) Weightlifting: Snatch

A1) Snatch Push Press: Quickly work up to a heavy double
A2) Overhead squat: 5×1 with 10 second hold in the bottom
A3) Snatch balance: Quickly work up to a heavy 1-rep snatch balance
A4) Hang snatch: Work up to a single heavy squat snatch from the hang.

Our competition class will be taking on their first qualifier and will appreciate all the shouts and encouragement they can get, so feel free to come to class early to cheer these guys and gals on!

Competition Class (9.30 - 11 am)

A) Pound for Pound Qualifier WOD 1
For time:
30 Hang snatch @ 75% BW (male) / 65% BW (female)
- Every time you drop the bar, perform 5 down-ups


Foundations of CrossFit (8.30 - 9.30 am)

A) Back squat: 3-5 x 5

B) 7 minute AMRAP:
10 Front squat
10 Down-ups
10 Ring rows