Dawn H. hitting 175lb on the Snatch Ladder this past Saturday.
Dawn H. hitting 175lb on the Snatch Ladder this past Saturday.


Crossfit
:
DODGEBALL!

CFW Supplemental
Run 400m @ 80% x 8
Rest walk 90sec b/w

Wilmington Weightlifting Club

(A)
Power Snatch – heavy single
Then off that number… 90% x 1, 95% x 1, 100% x 1
Power Clean & Power Jerk – heavy single
Then off that number… 90% x 1, 95% x 1+1, 100% x 1
Snatch Pull – 105% (of snatch) x 2 x 5

(B)
Bent Over Row: 6-8 x 3
Calf Raises: 30 x 3
EZ Curl Bar Upright Row: 6-8 x 3

(C)
15-10-5
Chin ups
GHD Sit Ups
Upright Row