Wednesday 2.10.16 – Power Snatching

 In W.O.D.

Strength:  Power Snatch 2-2-2-2-2

Health:  Take if from the hang position and really work on quick turnover and a punch out!

Conditioning: Three 5-minute rounds for max reps at each station:
– 0:00-2:00, 400m Run
– 2:00-3:00 Wall Ball
– 3:00-4:00 Toes to Bar
– 4:00-5:00 Med Ball Cleans

Rest 3:00 between rounds

If it takes longer than 2:00 to do the 400m Run, then you simply miss out on a few Wall Balls.  I don’t think anyone will mind……


This year, instead of programming for the gym, we will be hosting a Friday Night Throwdown for everyone at the gym to do it together!  Any questions or concerns, contact Craig at [email protected]

Click HERE to sign up!     Team “CF Vacaville North”


We have been invited to participate at the Solano County Home and Garden Show at the Dixon fairgrounds again this February. We had a great turnout last year for participation and we got some good exposure for our gym. The date is Saturday, February 2oth.

Contact Erica at [email protected] if you would like to join us to demo some fun CrossFit workouts!


Stay in contact and up to date with everything at the Compound on Facebook!

Follow the Compound Strength & Conditioning HERE
Join the Compound Nutrition Page HERE
Support our podcast, Built to Last Fitness, HERE

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.