Sorry for the late post (for those of you who can’t sleep until you see the workout). I washed and dried the memory card I had today’s picture on (it survived).
CFW was represented well this weekend in competition. Our master’s division in the Capital Affiliate League, CFW Silverbacks, won both of their head-to-head heats. Our kid’s coach, Coach Evy, won her weight class at the 2013 Baltimore Open as well.
Warning: The competition bug is going around the gym. Stay tuned if you’re showing symptoms. We have relief coming soon!
10AM SKILL: SNATCH
20 MINUTES TO FIND A 1RM SNATCH
EMOM FOR 7 MINUTES
3 SNATCHES @ 75% OF YOUR 1RM
IMMEDIATELY FOLLOWED BY 800 METER RUN
*Your score is your 800M run time + the time it takes to complete last set of snatches.
5 ROUNDS FOR TIME
12 PUSH PRESS 115#
50 METER SHUTTLE RUN (25M there & back)
12 SNATCHES 115#