Warm Up: TC

Skill: Full Snatch (technique)

WOD

• Prescribed
• 9-7-5
• Muscle Up
• Squat Snatch (135/95)

• Intermediate
• 27-21-15
• Pull Ups
• 9-7-5 Squat Snatch (scale weight)

* Use weight that you can use correct form with. Just because there’s prescribed weight doesn’t mean you have to use it. Learn the form now and you’ll reach that prescribed weight sooner.

• Beginner
• 15-12-9
• Ring Rows
• 9-7-5
• Squat Snatch (training bar)

(0 votes, average: 0.00 out of 10)
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Warm Up: TC

Skill: Snatch Balance

WOD

• Prescribed & Intermediate
• AMRAP 15 Minutes
• 9 Deadlift (155/105)
• 12 HR Push Ups
• 15 Box Hops (24/20)

*Scale weight as needed.

• Beginner
• AMRAP 10 Minutes
• 6 Deadlift
• 9 HR Push Ups
• 12 Box Hops

(3 votes, average: 5.67 out of 10)
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Warm Up: TC

Skill: Hang Power Snatch (technique work)

WOD

• Prescribed, Intermediate, & Beginner
• Back Squat 6×2 (90% 1RM)
• Good Morning 4×6
• Sled Pushes
• – Groups of 3
• – Partner 1 will do 2 down n backs then Partner 2 will do 2 down n backs, then Partner 3 will do 2 down n backs. Your rest is however long it takes your partners to do their pushes. Each person is to complete 4 Rounds of 2 down n backs.

(1 votes, average: 8.00 out of 10)
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Warm Up: TC

Skill: Snatch Deadlift 6×2

WOD

• Prescribed
• Row 500m
• 40 KB Swings (55/35)
• 30 Ball Slams (30/20)
• 20 C2B Pull Ups
• 10 Burpees

• Intermediate
• Row 500m
• 40 KB Swings (scale weight)
• 30 Ball Slams
• 20 Pull Ups
• 10 Burpees

• Beginner
• Row 500m
• 20 KB Swings
• 20 Ball Slams
• 10 Ring Rows
• 10 Burpees

(1 votes, average: 6.00 out of 10)
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Stay tuned for more information about SPC CrossFit + Yoga beginning January 31! What we know for sure:

Scheduled Days:

We will be offering yoga on TUESDAYS and SATURDAYS. Times are forthcoming.

Other Info:

We will be using a reservation system for yoga class participation. The system is extremely simple. Just visit www.spccrossfit.com by midnight the night before a given yoga session and sign up to attend. This will allow our yoga instructor to plan accordingly. More info on this will be published soon.

More information coming very soon…

Warm Up: TC

Skill: Strict Press 5×2

WOD

• Prescribed & Intermediate
• 15-12-9-6-3
• Front Squat (95/65)
• Push Press (95/65)
• Pull Ups

*Scale weight as needed

• Beginner
• 12-9-6-3
• Front Squat (light)
• Push Press (light)
• Ring Rows

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