Snatch Your Life Away – CFS

Jun 13th, 2017

Category: CrossFit

Snatch Your Life Away – CFS

Dan

Warm-up
With a Partner
P1: 15/12 Cal Row
P2: Plank Hold
Switch
Repeat for 2 more rounds with Hollow Hold & Plank Knee to Elbow

Mobility
Upper body rolling
Thoracic spine opening

Strength
Squat Snatch
Every 2 Minutes For 20 Mins
1. 5 Reps 70%
2. 5 Reps 75%
3. 4 Reps 80%
4. 4 Reps 80%
5. 3 Reps 85%
6. 3 Reps 85%
7. 2 Reps 90%
8. 2 Reps 95%
9. 1 Rep 100%
10.1 Rep 102%

*These reps should not be touch & go. Drop and reset each time.

WOD
50-40-30-20-10
Calorie Row
Sit-ups

Level 1- 30-25-20-15-10
ADV- 25-20-15-10-5
GHD sit-ups

Bike/Ski Erg Sub – 40-30-20-10-5 Cals

Running – 600m-500m-400m-200m-100m

Skills Class – 7pm in Southie Green
Rope Climbs

DISCUSSION 7 Comments

  1. Joel Carpenter 06/14/2017 at 12:15 pm

    Snatch: up to 90. I was a disaster – I’ll blame the heat but I think it was me.

    WOD: 17:10 (Ski erg/sit-ups 40-30-20-10-5)

  2. Michael Byrnes 06/14/2017 at 12:54 am

    Snatch: 205# (5# PR)
    WOD: 13:42 (Row)

  3. Jason Barrow 06/14/2017 at 12:46 am

    Strength: 95# – 175#
    Missed quite a few rounds, not sure how anyone managed to do that as written, I know it’s just me though.

    WOD: 12:30 (running)
    Jill ran so I ran. Slapped the ground on the last sit-up at the same time. Total waste.

  4. Trevor 06/14/2017 at 12:20 am

    Up to 145. Took a big swing at 160 for a PR. No dice

    14:02 Rx

  5. JT 06/13/2017 at 6:27 pm

    EMOM Strength: 95-155, failed 165 at the end
    WOD: 14:03ish Rx

  6. Crowley 06/13/2017 at 1:16 pm

    snatch: up to 185#
    wod: 16:17 rx

  7. SEAN FLANNERY 06/13/2017 at 1:05 pm

    Strength: 193# (PR)
    WOD: 13:54 Adv