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  • Classes
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  • About
    • About CrossFit NOLA
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    • NOLA Barbell Club
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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111215

12/14/2011

 
Thursday

Warm up
400m run

Burgener:

Warm up to wod weight
3 position snatch pull
3 position squat snatch

Then
Group #1:
On the min for ten mins do 1 squat snatch at 70 to 80 percent of 1 rep max

Group #2:
AMRAP 10 min
10  db squat snatch  35/25lb, right arm
10 ghd situps/30 ab mat sit-ups
10 db squat snatch 35/25lb, left arm
10 toes to bar

After 5 min rest, Groups #1 and #2 switch

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