Strength/Skill Work: Hang Power Snatch
WOD
5 Rounds of:
50 or 30 meters of line sprints
20 kettlebell swings (1.5 pood, 1 pood)
For time.
Sprint drills are also known as suicide drills. Put a cone every 10 meters from a starting line. Run to the first, back to the start, 20m mark and back, 30m mark and back, etc. The line sprints are scaled just like the longer distance runs we do. So, if you normally scale your runs do the 30m line sprints with this work-out. Remember that scaling run distances is no different than scaling the weight used in work-outs. We are all at different levels with various skills and adequately scaling will optimize the power output/effectiveness of our work-outs. Hence lead to great improvements over time! Don’t hesitate to chat with me if you have any questions.
Go get it! -Shanna
***CrossFit Asheville will be closed for the 5:30pm and 6:30pm clases this Friday November 6th as well as the 9am Saturday class November 7th. A WOD for Saturday will be posted.*****
I forgot to write mine on the board. 38lb hang power snatch, 11:08 on the WOD running 30m and 18lb kettle ball. Next time I’ll run 40m to push myself more. Thanks Shanna!!!
Thanks Corey for the help with the kettlebell swings in the late rounds. I need to keep working on it. I appreciate the criticism very much.
Name Time Run30/50/250mrow KB wght Hang Power Snatch
Dan F 12:25 50m 26lbs 5x65lbs
Shawn 13:37 50m 35lbs 5x83lbs
Kim S 13:05 50m 15lbs 5x23lbs
Betsy F 9:35 30m 18lbs 5x28lbs
Rustan 11:50 50m 45lbs 5x105lbs
Britt 13:33 50m 25lbs 5x43lbs
Robert 13:05 50m 35lbs 5x65lbs
Tamara 10:15 30m 26lbs 5x45lbs
Rachel 12:13 50m 20lbs 5x38lbs
Lauren 11:52 50m 35lbs 3x55lbs
Tom 13:30 50m 53lbs 5x105lbs
Matt B 14:30 50m 44.1lbs 5x95lbs
Charley 15:20 50m 35lbs 5x55lbs
Eva 8:57 30m 26lbs 5x53lbs
Mado 8:57 30m 18lbs 5x28lbs
Kate W 8:57 30m 20lbs 5x55lbs
Martin 10:15 30m 26lbs 5x85lbs
Amy H 9:07 30m 10lbs 5x5x33lbs
Julie S. 10:16 30m 18lbs 2x5x33lbs
Julie C. 13:27 50m 18lbs 5x43lbs
Kimberly 13:02 50m 18lbs 5x58lbs
Katie 11:41 50m 35lbs 5x60lbs
Dale 11:54 50m 45lbs 5x105lbs
Shaye 11:55 40m 20lbs 5x43lbs
Mike N. 14:52 50m 53lbs 5x135lbs
MCK 9:21 30m 26lbs 5x35lbs
Patty Boom Boom 11:04 50m 25lbs 5x49lbs
Brian D. 11:26 50m 26lbs 5x65lbs
Brooke 10:26 30m 26lbs 5x48lbs
Eliz H. 10:38 30m 35lbs 5x60lbs
KK 12:58 50m 44lbs n/a
Mike P 9:19 30m 35lbs 5x98lbs
Dara 9:48 30m 26lbs 5x75lbs
Hope you had a great birthday Tamara! Thanks for all you do to support our community! Perhaps you can have some CFA knee socks designed. haha
read this all wrong
5 rounds of
5 burpees
20 KB swings 1 pood
time: 4:45
bw 189