Strength/Skill Work Power snatch: Find a 1 rep max
WOD
200m run with med ball
2 tire flips and jump throughs
100 feet tire drag (M-45lbs, W-25lbs)
30 single arm dumbbell/kettlebell push-press (15 each arm, M-35lbs, W-20lbs)
~150m run with medicine ball (2nd telephone pole)
2 tire flips and jump throughs
100 feet tire drag
20 single arm dumbbell push-press (10 each arm)
~100m run with med ball (1st telephone pole)
2 tire flips and jump throughs
100 feet tire drag
10 single arm dumbbell push-press (5 each arm)
200m run with med ball
For time.
I’m a big fan of this WOD. And, wow, am I actually officially over complaining about running? I am so much faster than I was 2 months ago. Is there a limit to the number of times I can say that I *heart* CrossFit Asheville?
Sarah 10:48
Martin 12:12
Emily 10:24
ML 10:15
MCK 11:07
KK 8:35 20lb ball in backpack for all events, 45lbs tire, 25lbsPP, big tire, Power Snatch: 115lbs
Tara 14:15
Robert 10:30
Brian 12:50
Daniel 11:54 Snatch: 145lbs
Tamara 11:43