WOD for Thursday 8-15-13
August 15, 2013Warmup/Explanation- 10 Minutes
Technique/Strength- 15 Minutes 3 Position Snatch (High Hang, Knee, Floor) Ascend to the heaviest GOOD LOOKING triple you can.
Strength- 3×5 Snatch Pulls @ for speed/Load
Strength/Explosion- 3×3 Box Jump to 90%
Work- Run 800 m for time
Crossfit Carolina Beach Daily Workout 
800 run 3:28
3 unbroken 145
Box jump 37 inches. Our group ran out of time. Big 6am class
Not sure how we are supposed to record – left before we did
snatch – 60lbs
box jump – 24inches
run – 4:11 (definitely could have pushed this more)
Need to work on snatch form/technique a lot…stayed light…40 lb then 50 lb pulls
Box – 3 @ 30″
Run – 4:06
split snatch which is kinder to my shoulder (thanks Whitney!) – 65lbs
box – 3 @ 26″
800m run – 3:51
800 in 2:49.. My legs felt like lead the last 200 meters.. I have been slack on running sprints lately.
Snatch triplet 125
Box jumpx3 at 45″
800m run 2:42
3 unbroken 105, box jumps 32″, skipped the run (back hurt)
Snatch: 50lbs, pulled 3×5=80lbs
Box jumped 26
800 meters in 4:07 ( yuck)
Snatch @ 85
Box jumps @ 38
800 m run 2:45