Tuesday 170516

Posted by | May 15, 2017 | WODs | 11 Comments

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

  • “Pride makes us artificial and humility makes us real” ~ Thomas Merton

    RX’d

    Level II

    Level I

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch + Snatch
    Build over the course of the 8 sets to something heavy-ish for today.
     

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    12 Wall Ball Shots (20/14 lbs)
    12 Burpees

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch + Snatch
    Build over the course of the 8 sets to something heavy-ish for today.
     

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    10 Wall Ball Shots (20/14 lbs)
    10 Burpees

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Power Snatch + Power Snatch
    Build over the course of the 8 sets to something heavy-ish for today.

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    10 Wall Ball Shots (14/8 lbs)
    8 Burpees

    Coach’s Note: Here’s an article on 5 common misses that occur in the Snatch.

11 Comments

  • Patrick Z says:

    Like ^. Sweat baby!! I already need a shower

  • Jess H says:

    Too bad Dave isn’t here to be your partner again

  • Joe A. says:

    Snatch: 95-105-105-115-125-125-125-135

    Metcon: 11+20 Rx’d w/ Dave

    Groovy and full 0530. This one keeps you moving

  • Travis says:

    Snatch complex – up to 215
    Metcon with Patrick Z – 14 rx

  • Shane says:

    Snatch-worked up to 185
    Metcon-13+15 RX with Mark

    Fun big 0530. Lots of energy.

  • Mark M says:

    Snatch 135-155-155-185-205-215(f)-215-220
    Metcon with Shane ^^^. Slowed him down…he was movin on those burpees. Sorry buddy.
    Thanks to the left side of the class letting me lift over there. There were some jeers at first…but made me feel at home afterwards. 🙂

  • Paul B says:

    Snatch: 95-115-115-125-135-135-135-135

    Metcon: 13+22 rx with JP.

  • Jonathan P. says:

    Snatch: up to 215. Failed at 225. Nacho cheese wins today

    ^^What Paul said

  • Greg M says:

    Snatch: 115 – shoulders are grumpy after the past few days
    Metcon – partnered with Hansen: 11+16 Rx

  • Jess H says:

    Candace and Jess: 12+18Rx

  • Simon says:

    Snatch: 105 – Still working on form…for the past 5 years.
    METCON: 11+3 Rx (w/ Andy)