This workout was a bear for everyone. Whether using PVC or an Oly Bar, the volume of work load seemed a little more than typical for a CrossFit WOD. Good times though. This is a ladder of a traditional power exercises with strength & gymnastic movements.
Scale with knee push ups & PVC.
Rx weight 40% body weight.
I believe CrossFit Vancouver made this workout, so hats off to them and thank you very much.
1 Hang Power Snatch, 1 Overhead Squat, 1 ring dip
2 Hang Power Snatch, 2 Overhead Squats, 2 ring dips
3 ""
to 10
800m Run
10 Hang Power Snatch, 10 Overhead Squat, 10 ring dips
back down to
1
Alex here is an old friend visiting us from CrossFit Lee High in Pennsylvania. He has some of the best conditioning and total work capacity of anyone in the studio. Tough kid.
Will's practices his Snatch with an empty bar. Will long extremities require much more power output than most others.
Scott is our newest member and his coachability is terrific. Very patient and knows the margins of his existence. He makes our job very easy. Hey, nice guitar too.
Raylene has always had great form on the overhead squat. Let's all pray that her shoulder injury heals very quickly.
This was from a different class, but Cindy's form looks so bad ass that I just had to post this pic.
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