Muscle movements – Fri 5.05.17

 In W.O.D.

The Muscle Snatch and its less common counterpart, the Muscle Clean, is helpful to reinforce the proper upper body mechanics of the turnover (third pull) and will help strengthen the turnover.

Strength:  Complete:
– Muscle Snatch 2-2-2-2-2
– Muscle Clean 3-3-3-3-3

*Try to increase weight on each of the 10 sets, from the first set of snatches to the last set of cleans.  The weights will be significantly lower than other variations of the movements.

Conditioning: Five rounds for time of:
– 50 ft Overhead walking lunges (Performance: 75/55#, Fitness: 45/35#, Health: AHAP)
– 20 Burpees over the bar

Let trailing knee gently kiss the ground on each lunge


This May, we are helping to provide healthcare to people around the world through Watsi. Every check in will help provide a life-changing surgery to someone in need. Check-in and #changealife


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!


We are hiring! The Compound, Home of CrossFit Vacaville North, is looking for a full time CrossFit Level 1 certified Personal Trainer.  Here’s a general idea of we are looking for, let us know if you’re ready to join our team!

Primary Job Responsibilities (what to expect but not limited too):
-Lead up to 7 Group Classes/week
-Perform up to 12 Personal Training sessions weekly with our new member Fundamentals Process
Several hours per week on Professional Development and Client Management
-Consulting with prospective clients
-General Gym Tidiness

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