WOD for Tuesday 10-6-15
October 6, 201510 MInutes Snatch Instruction OR 3-3-3-3-Snatch Balance Ascending. Snatch Balance/Drop Snatch Video HERE.
then
For time
100 Doubles (300 SIngles)/ 10 Full Snatches @ 115/80 (scale via weight reduction 1st, Scale to Power Snatch 2nd)
80/8
60/6
40/4
20/2
Done.
Great work on a tough training session today. Some notes: Adelynn (2016) G. TOTD at 5 weeks(?) post partum. Lisa and Rachel Rx’d. Vilija, who has been following a 12 week Olympic Lifting Cycle and playing rec soccer 2x week got second best score of the day. Aryn and Heidi made some great strides in form and technique. Terrance, Nick and Jason all placed on the top 3 leaderboard for the push press.
Thanks to 1 and 5 pm for running smoothly despite a significant crowd. Some new equipment is on order as of now.
Crossfit Carolina Beach Daily Workout 
Link isn’t posted to the video
Sorry, Zack. It’s up now.
20:07 RX
23:49 @55, double unders. Two movements I really struggle with
DNF-25:00 capped myself with 20/2 remaining. 95# and singles.
Totally struggle with jump rope.
Jason
DNF. Capped self at 25:00 with 20/2 remaining. 95# and singles.
Totally struggle with jump rope.
Jason
12:57 – scaled to just bar for snatches and singles
Subbed OHS at 80 lbs for snatches. DUs. Time 17:38
11:36 at 65 lbs. I should have done 80 lbs.
21:01 @55 / DUs
First time doing full snatch. Usually avoided it due to shoulder pain. They turned into a power snatch, then ohs.
Dus were a hot mess first 2 rounds. Used a rope that I never used before and it took a little while to get a good rhythm. Round 60 split 40/20. Unbroken round 40 & 20.
264 reps @ 55 with Du’s except last 30. 23 min cap. Started off strong with the double unders and by the round of 80 I could not string 2 together. By the round of 60 I was missing so much I switched to singles half way so I could keep going in the workout. I’m very happy I could do 55lbs though, that has always been hit or miss for me.
Jen, I was psyched too! Depth and form looked good.
Of course new equipment is on the way- whenever I leave for two weeks I come back to new stuff. The tradition lives on!
Ha. I had forgotten about that!
Couldn’t make it to the gym today due to my schedule. I wanted to do something that wouldn’t fatigue anything for the rest of the week. At home I did:
For time:
10 rounds of 10 burpees/ 10 sit-ups
=14:06
19:11 at 65. Struggled getting the movement down. Definitely needs work
20:26
Scaled snatch to 75
Couldn’t get DU’s to go today. I think the most I got at one time was 14.
Scaled to singles and 35# snatches to work on depth/ technique. 14:15 overall time.
22:29 scaled to 95lbs
Did yesterday’s- it was shitty but really I was just a pussy!
182 Rx
@65, singles. finished at about 20:30. Gotta work on DUs.