Snatch Complex
Power Snatch + OHS + Snatch (full)
Take 10 Minutes to warm up the complex to a bit beyond work weight for the metcon. Go directly from the Power Dnatch into the Overhead Dquat. You may bail and reset for the full Snatch.
Post work to comments.
Exposure 6 of 8
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“Broly”
For Time:
21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees
*Courtesy of CFNE
The barbell should be on the medium-light side. There is no extension requirement on the Burpees.
Post time and Rx to comments.
Please direct all leftovers to Kai. Happy Thanksgiving, everyone!
Thanksgiving Schedule
We’ll be running on a modified schedule for the upcoming holiday. Come on over and work out with us before you eat all that turkey!
THURSDAY 11/24 (Thanksgiving)
CrossFit Group: 8a, 9a,10a
AM OG: 8-11a
Everything else is cancelled.
FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p
Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength
SATURDAY 11/26
Cancelled
Yoga for Athletes
11am Active Recovery
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Yesterday’s Whiteboard: Back Squat | Row, KB Swings, Burpess
PIECAKEN Is The Dish to Beat This Thanksgiving Distractify
What It Means to Feel Fat NY Mag
Happy T-Day from CFSBK-Midwest!
I did yesterday's Backsquat WoD
WU: 50 pulls on erg (652m, 38 cal.); D-ROMs; 16 lunges, 8 pushups, 15 squats (2 rds. NFT)
BSQ: 75×3, 95×3, 125×3, 135×1, 155x5x3
200m row, 15 KB@1.5 pood, 10 burpees (rest 3 mins. betw. rounds):
2:20
2:27
2:27 (burpees very slow from the very first to the very last–blerg)
Petey Hopps! Now I know why you moved to Madison…to be closer to the CrossFit Games!
Thankful that so many of you showed up for classes today. And a special guest visitor from Austin popped by! Did the WOD after classes. I chose the moodiest Fugazi record as a soundtrack and it was a mistake.
"Broly" Rx'd in 10:28. I moved way too slow on the 21 and 15 burpees and broke up the OHS into 10-5, exactly the opposite of what I advised classes to do today :/
10AM with Fox
Did the WOD with cleans (power cleans, front squats, squat cleans) @120lb (approx)
Finished in 9:57. The two-foot take-off makes shit real.
Happy Thanksgiving to one and all. Be safe; don't get into too many arguments tonight.
I have no idea how I found this box, but love the puppy photo lol! I was googling "fun thanksgiving workouts" and you guys popped up! thanks for the workout idea! it looks like a fun one! Later!