Thursday, May 17 2018

Posted by Mandee on May 16, 2018   |   20 Comments



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


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!

20 responses to “Thursday, May 17 2018”

  1. CJ VK says:

    ❤️ this wod

  2. BP says:

    Gonna miss ya homie

  3. Nathaniel says:

    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 ?

  4. Katie A says:

    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 ?

  5. Mandee says:

    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! ?

  6. WendyWW says:

    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! 🙂

  7. Beth says:

    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.

  8. Brian A says:

    At NorCal CrossFit Cabo
    A. 12 min build up of
    Power snatch to snatch balance to OHS
    B. 12 min accumulate max distance
    Odd min – assault bike
    Even min – 4 Power snatch @155
    2.1 miles

  9. Matt says:

    A: 175
    B: 5+11 RX ( Dumbbell)
    C: Complete

  10. Dani says:

    Your bright and sunny disposition will certainly be missed! Best wishes to you and your family on the next adventure!!

  11. Michael Little says:

    195, 215(x), 225 (x)

    6+2 Rx+

  12. MH says:

    A. 150 Squat Snatch
    B. 7+5 RX+ Bar

    Going To miss this strong Lady a bunch!

  13. Misty says:

    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!

  14. Bradley says:

    Marissa is one hard working lady. We will miss you!

    A. 220 PR

    B. 6+3 Rx+ Barbell

  15. Jeremy M. says:

    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!

  16. Jamie Cherrypicker says:

    I will miss cheering for you Marissa! You always work so hard and smile after.

  17. Marissa says:

    Thanks y’all. So glad you were part of my never ending adventure. ❤️❤️