CFDC Athlete Spotlight: Andrew Z. & Katelyn Z.
September 22, 2014
Smackdown Reminder and Gym Schedule for Saturday
September 23, 2014


2 Rounds of
12 OH Band Pull Aparts
12 Pause Squats
12 PVC Dislocates
12 Squats
12 PVC Sotts Press

Strength – Overhead Squat (25 min time cap)

5 Rounds for Time of
:30 Max reps DB Snatch Left
:30 Rest
:30 Max reps DB Snatch Right
:30 Rest


  1. Dray says:

    It’s been a loooooong time since I’ve made it for an OHS workout – last note I have was from 14.2. Hit 105# for the 4 and 2 rep sets today. Was thinking I would go up from there but I was drifting to the side so stayed there and tried to correct for it. Seems to be a wrist flexibility issue; my right wrist doesn’t quite turn properly like the left and it leads to either my right arm bending or the wrist hurting as soon as the weight picks up. I blame too much keyboard and mouse usage but definitely have to work that out to get the weight higher. Started trying a more narrow grip today and I think that helped but that means working on shoulder mobility more instead.

    First time I’ve done DB snatch from the hang, definitely led to a lot of effort spent slowing down the DB on the way down. A lot more reps in a short period of time and legs held out longer than normal but grip was slipping and shoulders were pretty worn out by the end of the 5th round.

  2. Charles says:

    My lofty aspirations of CrossFit adequacy seem to be coming true—today was the first time I did a DB snatch Met-Con with RX weight (for me, a 50#).

    …however, I wasn’t even adequate on the Strength portion. I only got up to a 1×2 105# OHS (sad, but actually a PR). My only excuse is that I define “mobility issues.”

  3. James says:

    Nice Photo!