Workout of the Day (WOD)

Wednesday 4/16/14

Tim and Coach -E- had a lot of fun this past weekend attending the Invictus CrossFit Competition Course held in Marysville.  Here they are with a few of the instructors.

Tim, Josh Bridges, Coach E, Aja Bartow, Nichole DeHart, Jenny LaBaw and Lauren Fisher

Tim, Josh Bridges, Coach E, Aja Bartow, Nichole DeHart, Jenny LaBaw and Lauren Fisher

Camille Leblanc-Bazinet was also one of the coaches at the course

Camille Leblanc-Bazinet was also one of the coaches at the course

Strength – 15-20 minutes snatch work – 70-80% effort, getting heavier after each quality set
Newer People – Overhead squat – 5 sets of 3 reps
Intermediate with the Snatch - Mid-thigh snatch – 5 sets of 3 reps.  Hold onto the bar the entire time.  This can be power snatch or squat
Experienced with the Snatch - Snatch complex – 5 sets of 3 reps/set – First from the high hang snatch, 2nd mid-thigh snatch, and 3rd below knee snatch.  Hold onto bar the entire time, the bar never touches the ground during the Snatch complex.  Catch each in the squat.

7 Minute AMRAP
10 Grasshoppers (over and back = 1)
15 Burpees
20 KB Swings (55/35)

mmmm I love coffee and  a good breakfast.

Aja Bartow coached/motivated Tim during the entire 5 minute WOD of max burpee box jump overs.  Lucky Tim

Aja Bartow coached/motivated Tim during the entire 5 minute WOD of max burpee box jump overs.  Lucky Tim