More Snatch work! Nice to have Chad from CrossFit Local join us.
3X3 (@ %110 SNATCH 1RM)
SNATCH GRIP DEADLIFTS
2X3 (@ %120 SNATCH 1RM)
1000 M. ROW
30 TOES TO BAR
20 TOES TO BAR
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
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.