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 [...]]]>

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.*****

Strength/Skill Work  Split Jerk: Find a 5 rep max

WOD

4 rounds for time of:

100 single jump ropes or 25 double unders

15 knees to elbows

12 kettlebell swings

10 dumbbell suitcase deadlifts [...]]]>  

Strength/Skill Work  Split Jerk: Find a 5 rep max

WOD

4 rounds for time of:

100 single jump ropes or 25 double unders

15 knees to elbows

12 kettlebell swings

10 dumbbell suitcase deadlifts (M-45lbs, W-25lbs)