Ballston CrossFit » Wednesday, November 12, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Wednesday, November 12, 2014

Skills class at 8:30pm with Coach Jake! Can’t do a muscle up? Today is the day to learn!! Jake will be teaching the muscle up progressions as well as rowing technique. Attend today and next week as we won’t be running the skills class at the end of November and December.

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Technique: snatch

Fitness:
Snatch, 10×1 (A)

4 rounds for time:

  • 5 power snatches, 95/65
  • 10 snatch-grip push presses, 95/65
  • 15 double unders


Performance:
Snatch, 1×3 (75%); 2×2 (80%); 2×1 (85%); 1×1 (90%)

 

4 rounds for time:

  • 5 power snatches, 115/80
  • 10 snatch-grip push presses, 115/80
  • 15 double unders

 

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