Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run
5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m
@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches
16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.
@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10
Dumbbell Glute Bridge 3×10
Use the same weight for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE:
On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Tues – Fri Times:
- 11:30am-12:15pm
- 4:00-4:45pm
Sat Times:
- 9:30am-10:15am
- 10:15am-11:00am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!