Events for December 2022

July 2, 2010
July 7, 2010



More Snatch work! Nice to have Chad from CrossFit Local join us.
SNATCH BALANCE
3-3-2-2-1-1-1

SNATCH PULLS
3X3 (@ %110 SNATCH 1RM)

SNATCH GRIP DEADLIFTS
2X3 (@ %120 SNATCH 1RM)

METCON FINISHER
1000 M. ROW
30 TOES TO BAR
20 BURPEES
20 TOES TO BAR
10 BURPEES

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0 Comments

  1. edgy reggie says:

    I hope that everyone had a good, safe Independence Day.

    Snatch balance, snatch pull, and snatch-grip deadlift: The more I work on snatch balances and snatch pulls, the more I like to perform them.

    Met-con: Don’t let the simplicity of this workout fool you. 🙂 It was tough…but good! I managed to do a 3:32 (1K) row. After that, it went downhill. 🙂 My traps and lats were on fire from the snatch work (which made performing multiple toes-to-bar a little tough).

    Seven guys showed up [ladies, where were you? :-)], and everyone kicked ass during class.

    @Chad: Welcome to CrossFit DC, and be sure to visit us again whenever you are in the area.

    “Not too bad for an old man.” -CFDC’s own ODB

  2. Chad E says:

    I had a great time visiting you guys. Tom, great coaching. Fellas, great intensity. Sometimes its nice to roll into a place and throw some heavy weight around.

    Snatch balances make you such a better athlete. Practice those and I guarantee your other lifts will increase.

    Keep up the good work DC. Come and see us at CF Local in Chapel Hill soon.