Head Bangers Ball

Apr 15th, 2013

Category: CrossFit

Head Bangers Ball

Lift Weights

Lift Weights

*We will only be running one box (Southie Green) Monday morning.  The box will open up at 530am for early toasties and those wanting to hit the class WOD first thing in the am.  There will be formal class at 6am and 7am.  There will be no 530, 630,730am.  The rest of the day from 9am on will run as normally scheduled.*

Strength
Power Snatch
2-2-2-2-2

Perform a set of max effort ring dips in-between each set of Power Snatches.  If you can not get more that 3, use more assistance in the form of bands.


WOD
3 Rounds
20 Hang Squat Snatches (95,65)
20 Up and Over the Box Jumps

Level 2- (75,50)
L1- (65,35)

DISCUSSION 2 Comments

  1. Gill 04/15/2013 at 8:35 pm

    I hope everyone is okay!!

  2. nicole d 04/15/2013 at 5:07 pm

    Power snatch: 80
    25 ring dips red/blue bands
    WOD: 15:25, 55 lbs