speed and pacing – Thu 4.19.18

 In W.O.D.

Strength: Power Snatch 3-3-3-3-3

Conditioning: 7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.


Related:
• The Power Snatch

Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.


Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.


The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at [email protected]


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