Snatch and Run

Level 0
20-15-10:
- One-arm dumbbell (DB) power snatch, 10kg/5kg, (each side)
Run the gasser after each round

Level 1
20-15-10:
- One-arm dumbbell (DB) power snatch, 20kg/10kg, (each side)
Run the gasser after each round

Level 2
20-15-10:
- Squat snatch, 50% bwt
Run the gasser after each round

Level 3
20-15-10:
- Squat snatch, 75% bwt
Run the gasser after each round

By CFV · In WODs

Adam Stanecki says:

August 19, 2010 at 9:43 am

06:00

Level 0

Vanessa 7:23

Frances 6:26

Jess 7:13

Anne-Marie 7:35

Tim F 6:25

Clare 7:35

Andrew F 5:25 (right side only)

Tim W 6:04

Karissa 6:40

Level 1

Jon C 7:07

Ian 8:08

George 7:26

Practiced double-unders afterward.

Great effort by all.

Remember your level bands or there will be more burpees.
Adrian McGough says:

August 19, 2010 at 12:26 pm

Are you training us to be criminals?
Adam Stanecki says:

August 19, 2010 at 2:43 pm

12:30

Level 0

Ben B 6:43

Cat C 7:43

Peter W 7:38

Nat 8:03

Tess 7:30

Heidi 8:40

Carol V 9:24

Level 1

Adro 8:42

Bobby 11:34

Will W 7:13

Great midday class. Thank you all.
Angus Rickard says:

August 19, 2010 at 8:43 pm

5:30pm
Joe Y 0 @ 15kg 6:49
Gav F 1 6:16

A teeny tiny class of 2 at 5:30 tonight. Did everyone find out that I was taking the class instead of Anthony and decide not co come?

6:30pm
Jared R 1 10:49
Shai 0 8:58
Tom G 1 8:35
Georgia 0 9:11
Chloe 0 8:29 row 150m
Dave C 1 9:58

Today’s WOD isn’t a heavy one, therefor, it should be mentally easier to focus on sound technique. We generate power using our hips then get under the load to make it easier. Make sure you focus on this in all your lifting. Fantastic energy tonight with Jared nearly kissing pukie.