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Snatch And Run

15
May

Snatch And Run

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Sunday 051610 – Click Here For Today’s Schedule 
Snatch Balance
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
4 Rounds For Time:
3 Power Snatch (135/95)
6 Weighted Pullups (20/10)
Run 400m

Post Loads and Time to Comments      
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  If you don not know your Bench Press 1RM then work up to a max effort set of three on your final set.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  

For the Metcon, use 85% 1RM for the Snatch to maximize the power output and intensity.       

OPEN GYM today from 10-11am!  Work on your lifts, or make up a missed WOD from the past week. 

*SURVEY QUESTION OF THE WEEK*
If you could listen to any five songs over and over during your WODs what would they be?  Please post your list to comments.  We will be compiling the list and updating the Ipod. 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

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