Wednesday 130116 Squat Snatch Plus

Still need something to sign up for?  Here is a suggestion: CrossFit Games Open  It fits all the criteria of our SIGN-UP challenge.  The sign-up period opens on January 30th.  It is an event that will provide you with a new experience that will change how you look at something.  It will also enable you to interact with different athletes at CFMalibu whom you might not get to meet in the classes you currently attend.  So that you can plan a little more, here are some more details on when the events will run.  We had about 15 members in 2011 and more than 30 competed from CFM in 2012!  

Thursday evenings between 5 and 7:30pm beginning on March 7th, CFMalibu will run the official CrossFit Games Open WOD.  Here is what you will do: arrive at 5pm.  Attend an overview/briefing of the WOD- complete with range of motion standards and judging criteria.  Get warmed-up and ready to do the WOD.  (Here are the list of WODs from last year.)  Then help judge others while they do the WOD.  The competition runs for 5 weeks, with the final Thursday night being held on April 4th.  If you absolutely cannot make it to the Thursday night competition, there will be an additional time to perform the Open WOD each Saturday morning at 8:30am… though due to the great energy on Thursday nights, it is helpful to do the WOD on Thursdays.  The cost this year for entry is $20/athlete. 

Today’s Mystery Lifter.  Part VI in a series.

Wednesday’s WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength at 6pm.  OnRamp at 7pm.
Full squat snatch, 3 reps
20 minute time limit to work up to a heavy 3 rep set 

Post Heaviest 3 rep set 
-then-
2 rounds of 400m run or 500 m row for time
Rest no more than 5 minutes between bouts
Post each time to chalkboard, perhaps you have a PR here too!
-then-
Hang power snatch 40/25kg
Max reps in 90 Seconds

Post number of reps and scaling to chalkboard.

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