081314 – Wednesday – Snatch from Hip, Snatch from Below Knee, Hang Snatch, Push-Up, Air Squat

Kelsey B. keeping the bar close, making good contact, and getting to full extension...

Kelsey B. keeping the bar close, making good contact, and getting to full extension…


CrossFit Class

For Load:
1 Snatch (from hip) + 1 Snatch (below knee)

6 Cycles:
AMRAP 2 Minutes:
2 Hang Snatch (135/93)
6 Push-Ups
10 Air Squats
Rest 1 Minute b/w cycles

Post-Workout Mobility:
Lacrosse Ball Shoulder Smash behind Scapula


Strength Class

Warm-Up:
Gymnastics Work:
Cartwheels – 1 length each side
HS Walk – 2 lengths
Somersaults – 1 length forward, 1 length backward

Skin-The-Cats:
4-4-4-4

Strict HSPU:
3 x Max Effort

Strict Parallel Bar-Dips:
8-8-8-8


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
Run 1 Mile
Rest 3 Minutes
Run 1200 M
Rest 2 Minutes
Run 800 M
Rest 1 Minutes
Run 400 M


Competition Class

Wednesday – 081314 – (17/28)

Post thoughts and results to “comments”.

 •  Aug 12, 2014

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