WOD Thursday May 18th

Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch

  1. Every 90 sec for 12 sets:

Sets 1-4: 2 Snatches (do 1 snatch then drop it, not touch and go reps, use more as a warm up)

Sets 5-12: 1 Snatch (Increase to a heavy single)

2. For Time:

“Isabel”

For Time:

30 Snatches @ 135 / 93

or

“Amanda”

For Time:

9, 7, 5

Ring muscle ups

Snatch @ 135 / 93

WOD Thursday May 11th

Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch

  1. Every 90 sec for 6 sets:

2 Snatches (do 1 snatch then drop it, not touch and go reps)

2. For Time:

500 Meter Row

50 Wallballs

50 Kettlebell Swings

Oh How the times have changed. Females Snatching at the 2009 CrossFit Games and

then at the 2015 CrossFit Games (forward to 2 hours in the second video.)