Wednesday
WOD

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Then,

Complete as many rounds as possible in 8 minutes of:
20 Jumping squats
10 Toes-to-bar

CF LITE

Complete 10 rounds for time of:
5 Pull-ups
5 Push-ups

Complete 5 rounds for time of:
10 GHD sit-ups
10 Back extentions

Complete 2 rounds for time of:
25 Wall-ball (M: 20 lbs, W: 14 lbs – both use 10′ target)
25 Box jumps (M: 30″, W: 24″)

Rest as needed between couplets.

Posted on CF Main Site on 02 July, 2014

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Not sure what the olympic weightlifting movement, the Snatch, looks like? Check out this video posted by CrossFit of Chad Vaughn performing a 285 pound Snatch.

Chad Vaughn – 285 lb Snatch
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Free Community Workout
This Saturday, July 12th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular price $100).
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NOTICE
Starting Saturday, July 12th, we will no longer have supervision in the kids room on Saturdays during Open Gym. The kids room will still be available for use but parents will be responsible for their children and cleaning up any messes made. Thank you and sorry for any inconveniences this may cause.
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