A. Snatch Practice 65-75% X 3 X 3 (beginners, work with PVC practicing the Burgener Warm Up and Skill Transfers.
B. Snatch Pulls @90% of 1RM X 3 Reps X 3 Sets+
10-1
Power Snatch 95/65
Box Jumps 24/20in
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Like a Boss!
Friday Workout of the Day
June 7, 2013 by
Monday – CrossFit for Hope June 9th
June 4, 2012 by
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbells
Handstand push-ups
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On Saturday June 9th CrossFit North Fulton will host the first annual “CrossFit for Hope” fundraiser. The CrossFit Community’s goal is to raise enough money to treat each patient with cancer and other catastrophic diseases for one full day of treatment at St. Jude’s hospital. Our goal is $1000. If you would like to make a donation visit www.hope.crossfit.com and look for CFNF!
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
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