Workout of the Day (WOD)

Wednesday 10/19/16

Coach Valery, Matt and their daughter are excited to announce the birth of Nolan. He was born October 11th at 12:56 pm, weighing in at 8 pounds 8 ounces and 20 and 3/4 inches long. Valery and Nolan are doing great! 


Minute 0-10:  5 sets of 2 reps Snatch Grip Deadlift. 

There is no set speed for the snatch deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull. A more controlled speed will improve postural strength development and balance practice.

Minute 10-20:  5 Sets of 1 Rep Snatch Balance.  The Snatch Balance is one of the ways we can get more accustomed to receiving a weight overhead. The Snatch is one of the most technical and explosive movements we do in CrossFit. In order to improve our technique in the Snatch, we need to break it down into manageable pieces. It’s why we work from the hang, work on different portions of the pull, Overhead Squat, and Snatch Balance.

14 Minute AMRAP
5 Power Snatch (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95, Sweetness 155/110)
20 Lunges (each leg = 1)
25 Sit-Ups

Today's Workout

Tomorrow's Workout