Snatch Training
0:00 – 3:00 – Build up Power Snatch
3:00 – 6:00 – Build up Snatch Balance/Overhead Squat
6:00 – 9:00 – Build up Hang Power Snatch
9:00 – 12:00 – Build up Hang Squat Snatch
12:00-17:00 – Max out Squat Snatch
10min AMRAP:
6 Power Snatch 95/65 RX+ 115/75 MRX 75/55
5 Hang Squat Snatch
6 Bar Facing Burpees
OR
10min AMRAP:
16 Dumbbell Power Snatch (alt arms) 50/35 RX+ 60/45 MRX 40/25
6 Dumbbell Facing Burpees
Core Development
1min High Plank Hold
1min Left and Right Side High Plank Hold
1min Low Plank Hold
REMINDER! Free Basic Nutrition Class this Saturday, May 19th at 9AM!
❤️ this wod
A. 135#-165# training; 185# squat snatch
B. 6+4 Rx (Barbell WOD)
Gonna miss ya homie
Aloha! Marissa J don’t play! She’s improved in every way since joining CFHSV. Marissa encourages others while striving to be her best every day. Full of hard work, determination, and fun she’s gonna be missed when the family moves to the Big Island. Aloha Stud Muffin and thanks for calling CFHSV home 😊
Seriously going to miss you, Marissa! You are amazing and have been fun to chase since you’re always crushing it. Thanks for all of the encouragement and for the awesome locker 😉
Marissa J is a CrossFit stud, and she’s been showing up and showing out since she walked through our doors! She is a motivated, determined athlete who is always striving to improve. And she’s thoughtful and kind to those around her. Best of luck in Hawaii, Marissa! CFHSV will certainly miss you! 😊
Wait, what? Marissa, you are such a fun friend & I am truly going to miss you!! You are so strong, determined, goofy & 100% lovable & don’t even get me started on your beyond adorable boys! 🙂
Marissa is a hard working and charging athlete! I have a lot of respect for her and can’t thank her enough for encouraging me to get involved in Crossfit. Best thing I could have ever done for myself. I will miss her and will be sad when I can’t pick up the phone or meet her in our culdasac and talk about the daily WODS. Keep up the good work Marissa and I hope to see you in a Crossfit Trainer mode one day because you would be great at it. Your a great motivator and a exceptional athlete.
At NorCal CrossFit Cabo
A. 12 min build up of
Power snatch to snatch balance to OHS
185
B. 12 min accumulate max distance
Odd min – assault bike
Even min – 4 Power snatch @155
2.1 miles
A: 175
B: 5+11 RX ( Dumbbell)
C: Complete
Your bright and sunny disposition will certainly be missed! Best wishes to you and your family on the next adventure!!
195, 215(x), 225 (x)
6+2 Rx+
A. 150 Squat Snatch
B. 7+5 RX+ Bar
Going To miss this strong Lady a bunch!
Marissa! That face says it all! You come in here day after day and push yourself to the limit. Always improving and wanting more. Your dedication shows and you will be missed! Good luck on your new beginning!
Marissa is one hard working lady. We will miss you!
A. 220 PR
B. 6+3 Rx+ Barbell
Awesome PR Bradley! And it was a beautiful lift! Congrats 😀
Nice! That’s what’s up bradley!
6:15pm Class:
A1: 175
A2: 155
A3: 180
A4: 180
A5: 205 (Xx3) Keith getting under, then collapsing at bottom
B: 6+5, RX w/bar
– Great class Nate/Tyler!!! Marissa is always killing it in the gym! She killed the row at the 10th anniversary celebration too! Keep it up girl!
I will miss cheering for you Marissa! You always work so hard and smile after.
Thanks y’all. So glad you were part of my never ending adventure. ❤️❤️