WOD for 12 AUG 2016

0500 and 1130 at the usual place. If you want to know email me at Crossfittf89@gmail.com.


Tonight is the get together at my house, Cliff’s wife is bringing some food and she is a classically trained Chef do if for no other reason than that you should come! My address is:

717 Shortridge Road, Fayetteville. It is about 3 minutes from Yadkin Gate.

Food stuff will start around 7ish and we will do a short Bible Study on Spiritual Fitness around 8ish. Kids and fam are welcome.

Shoot me a text at 615 390 4031 if you are coming so I can get a decent idea of who is showing up!


So we are continuing with our Oly focus and today we are focusing on Snatches. Now I know we have been doing a lot of oly lately but don’t get bored! Olympic lifts take years to perfect so be patient and really focus on the technique.


Warm Up:

Squat Prep

20 Prone dislocates

Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch


Strength 1:

2 Muscle Snatches, pick load

Every 1 min for 10 mins.


Strength 2:

1 Hang Squat Snatch, pick load

Every 1 min for 15 mins.

Start light and get heavier


Strength 3:

5 Pause Back Squats, pick load

Every 2 mins for 10 mins.

2 sec pause at bottom



Every 1 min for 8 mins do:

12 Wall Balls, 30/20 lbs


Whoa whoa whoa Serpico! That is…like 1 million wall balls at 30 pounds!!! Ridiculous!!!

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