091106 Friday “Overhead Power”
Strength/Skill Work: Turkish Get-up
WOD
3 rounds of
5 hang power snatch (70% of your snatch or OHS weight not to exceed 95/65lbs)
5 overhead squats
1 minute rest
3 rounds of
5 hang power clean (70% of HPC or push-press weight not to exceed 115/75)
5 push-press
2 minutes rest
3 rounds of
5 hang squat cleans (70% of your power clean weight/push jerk not to exceed 135/95)
5 push-jerk
For time.
Subtract 3 minutes from your overall time and post to white board or comments.
***CrossFit Asheville will be closed for the 5:30pm and 6:30pm classes TODAY Friday November 6th as well as tomorrow 9am Saturday class November 7th. A WOD for Saturday will be posted.*****
This WOD was last performed on Sep. 26th, 2009.
Everybody:
I, and maybe some others, will be doing the WOD, whatever it is, at the UNCA Track on Saturday AM. Possibly at 9:00 am or earlier.
Please post here, or call, email, FB post/message, whatever works, to let me know if you want to join up for the WOD!
Hey, Matt, What time did you decide on.? I’ll be there. Where’s the track?
Hi Dawn, I think 9:30 is the best time to start for me. Mike P. says he’s in too. See you there!
UNCA Track:
take Broadway north to Campus, take Field St. up to the top, find a spot in the lot. Walk around until you get to the entrance of the track.