Archive for October 23, 2013

Thursday 20131024 Open Workout

Posted: October 23, 2013 by totactfit01 in Uncategorized


snatch image

Power Snatch 8×2

Add weight from 24Sept or use@ 80% of your 1RM


Start every 90 sec.

Post weight used to Comments/LogWOD

For a refresher of 24 Sept 2013, click here



2 Rounds:
1000M Row
30 Alt KB Snatches @ 1.5/1 (15 ea)
1 Minute Hanging Bar Hold*

* If you come off bar run 400M then complete hang



18 Minute cutoff

Post time to Comments/LogWOD

If you do not make the 18 minute cut, post your time as 18:01 and post how far you got in comments

Video courtesy of CrossFit HQ.  Jeff Martone covering the Kettlebell Snatch.  Follow his instruction for the finish to keep from bruising your forearm.



X-tra Work:

4 Sets each leg

Bulgarian Split Squat 12-15 reps

Homework (Done on your own time outside of class):

4 Rounds

1min Plank, 30sec Rest