Strength/Skill Work: Snatch Balance-Find a 5 rep max. If you reach your 5 rep max within 7 sets then take ~90% of the 5RM and complete 3×3.
WOD
Max rounds in 3 minutes of:
12 ring push-ups
8 squat cleans
4 overhead squats
Rest 1 minute.
Repeat for a total of 3 cycles.
Use the same weight for OHS and squat cleans. OHS should be your limiting factor. Use ~70% your max OHS weight not to exceed 135/95lbs.
This WOD is pure rock and roll!
Name # total rounds + extra reps, weight, push-up style, snatch balance
Matt B 4+ 6, 65lbs, rings, 5x75lbs
Rustan 5+6, 75lbs, rings
Lauren 3+16, 35lbs, regular, 5x45lbs
Carly 4 38lbs, rings/regular/knees, 5x45lbs
Daniel Smith 4+21, 95lbs, rings, 5x95lbs
Betsy F. 4 18lbs, knees, 5x18lbs
Charley 4+17 35lbs, rings, 5x35lbs
Tom 4+22 85lbs, rings, 5x75lbs
Eva 6+13 22lbs, knees, 5x42lbs
Wendy 5+16 18lbs, knees, 5x38lbs
Julie 5 28/28/23lbs, knees, 3x43lbs
Kimberly 4+12 45lbs, rings/toes/knees, 5x23lbs
Sarah 5+23 45lbs, knees, 5x23lbs
Mark 4+22 48lbs, rings, 5x42lbs
KK 5+1 48lbs, rings, 5x48lbs
MCK 6+7 31lbs, knees, 5x23lbs
Liz 5+17 18lbs, knees, 5x28lbs
Kelly 5+18 23lbs, regular, 5x18lbs
Katie 3+14, 55lbs, rings, 5x55lbs
Betsy K. 5+6, 55lbs, rings, 5x48lbs
Corey 5 132lbs, rings
Mike 3+22 69lbs, rings, 5x85lbs
Dale 4+22 75lbs, rings, 5x75lbs
Robert 5 27lbs, rings/regular, 32lbs
M3 3+10 75lbs, 20rings, 27regular, 89lbs
Mado 4+10, 22lbs, regular/knees, 28lbsx5
Brooke 4+8, 32lbs, regular/knees, 32lbsx5
yea, good wod…i gotta get back on it though…
Congrats to Patricia aka “Patti Boom Boom” and her victory in her professional boxing debut Friday night by way of knock out at the end of the first round! You’re going to be unstoppable lady!
Thanks Crossfit Asheville!! You guys are awesome! I will miss seeing you twice a week. Shanna, Corey and Randy, you have be truely great coaches. I have done things I never thought I would do. Thank you again and I hope to make it back once in a while.
Jennifer