Daily archive for September 11, 2017

Never Forget

Week 4/8

1) Olympic Lift Skill
EMOM 10
Hang Position
Advanced – 2 Snatch Pulls + 2 Power Snatch
Beginner – 2 Snatch Pulls + 2 Muscle-Snatches

Note: All movements are to be completed from the prescribed position. For the muscle snatch, complete the movement without re-dipping your knees in the catch (Full hip and knee extension). The muscle snatch mainly dependent on the strength and speed of the pull.

2) WOD (12 min)

“CFW Tribute WOD”
AMRAP 3

9 Burpee Over Dumbbell
11 Dumbbell Snatch (50/35)

Rest 1 min

AMRAP 4

Max Cal AB or Max Cal Row

Rest 1 min

AMRAP 3

9 Burpee Over Dumbbell

11 Dumbbell Snatch


3) AP
Sled Push
5 x 100ft (Heavy)