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WOD Blog
 | Fri, May 31 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (629 days ago) |
| METCON 5/31/19 | WEIGHTLIFTING 5/31/19 | WARM UP 5/31/19 | SHRED 5/31/2019 | Other Results |
METCON 5/31/19(Time, Rx+, Rx2, Rx3) 21-15-9 Snatch (135#/95#) TTB *50 DU's after each round. Goal: Sub 12, CAP at 15 minutes Tip: Consider quick singles on the snatch to preserve grip strength for the other two movements. The snatch should be moderately heavy but you should be able to perform one rep after the other throughout the workout. Scale to allow this! If you are proficient with these movements please consider purple! Purpose: from the article entitled ''The Full Snatch'' by Zachary Long found in the CrossFit journal: ''The snatch is simply lifting a barbell from the floor to overhead in one quick motion. However, this basic des The snatch requires high levels of skill and meticulous practice to perfect its execution, and when an athlete learns to perform the lift properly, it is unparalleled in its ability to build explosive power that translates to athletic performance.'' Purple Rx+: Squat Snatch Only (135#/95#) Blue Rx: As written, any style of snatch permitted Orange Rx2: 115#/75#, Sub Singles x 2, KTC Yellow Rx3: 75#/55#, Sub Singles, Lying TTB White MODWOD: 45#/35# or DB Snatch
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