WOD

Announcements

Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at andrewnovalsky2@gmail.com or chat with him when you see him in the gym about it.

**Typo in original announcement email. Please resend your email to correct address above**

CrossFit 1Force – Crossfit

Power Snatch (2)

A. Hang Muscle Snatch (above knee/below knee) 1 + 1 reps on the min for 4 mins (light)

B. Snatch Lift off to knee (pause for 3 secs) + PS 1 + 1 reps on the min for 4 mins (moderate)

C. Snatch w/pause @ knee (3 secs) + PS 1 + 1 reps on the min for 4 mins (slightly heavier here)

*Build by feel as long as technique is solid. Can scale up to a full squat snatch.

Metcon (No Measure)

Partner Workout

16 mins of the following:

3 PS @ tough weight

10 Lateral Jumps over PVC (20/15) *can scale up to (24/20)

8/6 Cals on AB

*Alternating full rds