Partner WOD

 

STRENGTH/SKILL:  CLEAN:

PARTNER WOD:

2 PARTNER WOD:  PARTNER A ROWS/RUNS WHILE PARTNER B DOES EXERCISE, THEN SWITCH.  EACH PARTNER ROWS/RUNS AND DOES EXERCISE.  SCORE IS TOTAL ACCUMULATED REPS TOGETHER.

FOR TIME:

  • 200 METER ROW – PUSH PRESS
  • 200 METER ROW – PUSHUPS
  • 200 METER ROW – PULLUPS
  • 200 METER ROW – DOUBLE UNDERS
  • 200 METER RUN – ROW FOR CALORIES

Squat Snatch

SQUAT SNATCH WOD:

FOR TIME:

  • ROW 1000 METERS

THEN, 3 ROUNDS OF:

  • 5 SQUAT SNATCH
  • 10 BOX JUMPS
  • 15 BURPEES

There are four main styles of snatch used: squat snatch (or full snatch), split snatch, power snatch, and muscle snatch. The squat snatch and split snatch are the most common styles used in competition while power snatch and muscle snatch are mostly used for training purposes. The lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

CrossFit Stafford Athletes, family and friends please join us on Saturday, Jan 24 th, 2015 from 7 – 11 PM and help us celebrate our 5th Anniversary.   Open to our current and former Athletes!

 

CrossFit Stafford 5th Anniversary Party

 

Food, Drink and lots of Prizes! Come out, have a great time with your fellow athletes and celebrate 5 years of fitness with us.

Prizes (Must be present to win):

  • 4 Month Membership (1)
  • Monthly Memberships (4)
  • CrossFit Stafford Journals (5)

 

Please register here so we can get an accurate head count for food!

 

See you there!

 

John, Holly, Vince & Joe