Gotta Get Down On Friday

 In WOD

44942_10151387149262845_1412085060_n

WOD 6/21/13

Snatch – Work up to a heavy single. You can squat snatch (preferable) or power snatch. If flexibility is one of the issues holding you back in this movement do a power snatch and practice with light weight. If you are extremely inflexible in the overhead position you can substitute cleans.

 

 

In 2 minutes:

20 Wall Ball

Max Double Unders

 

In 2 minutes:

20 Kettlebell Swings

Max Calories on the C2 Rower

 

In 2 minutes:

20 Box Jumps

Max Star Jumps

 

Rest 2 minutes between each effort. Do each effort twice if time allows; go in any order you wish.

Recent Posts
Showing 14 comments
  • Neal
    Reply

    The CFMC crew is doing a much better job leaving comments on the blog. Get with the program guys and post your scores to the website!

    Or you can post whatever is on your mind; like why the heck is Elyse resting during these wall ball?

  • Sheree Pierce
    Reply

    OK, all my 20s were unbroken today. How’s that? BIG deal for me!

  • Tammy
    Reply

    Okay Neal I’ll be the first for today! 🙂 Moved up to the 14# ball today for the WOD and I made myself conquer box jumps. Started with the 10″ box but moving up next time! Happy Friday!

  • Neal
    Reply

    great job, ladies!

  • Neal
    Reply

    165# snatch…. 35# under my PR 🙁

    106/112 Double unders w 25# med ball
    20/23 calories w 70# kb
    41/37 star jumps RX

  • Jeremy Johnstone
    Reply

    Man I miss my cfb crew. I’m going to try and make the 4:00 today. Pr’d my snatch Wednesday at 175. Think I can get 180. We shall see.

  • Sheree Pierce
    Reply

    Tammy, first: GOOD JOB!!! Next, If the higher box makes you just stand and look at it, put a bumper on top of it. Right after I went up, I got a block and couldn’t jump on the higher one any more. For about 2 months, I added a bumper making it the height I wanted. Worked! I love working out alongside you. Your determination is catching!

  • Clint
    Reply

    I was asking myself the same question about Elyse.

  • Elyse
    Reply

    Come On Guys!!! That Was Probably After I Was No-repped A Million times For Not Hitting The Target And I Was Debating Throwing My Wallball At My Judge! Jk! I Would Never Do That On Purpose!

    And I Don’t Know Why My Phone Keeps Capitalizing Every Freaking Word! It’s Driving Me Crazy!

    Anyways, About Today’s Wod:

    113# Snatch (5# Pr)

    22 Cal Row (55# Kb)
    34 Star Jumps (24″ Box)
    110 du’s (20# Wb)
    Only Got Through It Once.

  • Clint
    Reply

    155# snatch
    117 DUs. 85 unbroken PR
    23 & 25 on the row
    27 star jumps

  • JJ
    Reply

    145 hang squat snatch.
    Terrible 53 doubles. ( it is true. If you don’t use it you lose it)
    23 and 23 calories
    Subbed ghd sit-ups for the box jumps. 25 star jumps

  • Greg
    Reply

    145# snatch
    48 double unders
    30 & 28 cal on row
    26 star jumps

  • Tammy
    Reply

    Thank you Sheree! Working with you today is what inspired me to try the box jumps! I encouragement!

  • Kevin
    Reply

    165# squat snatch….30# PR!

    20 Cal, 40 stars + 2 busted shins, 30 something DUs, 13 Cal.

    Awesome PR today…great video from toben helped me tremendously with form. Thanks dude!

Leave a Comment