Parkland CrossFit – WOD 

Just a reminder 8am, 11:30am class only tomorrow, due to hosting the league there will be no evening classes.  Come spectate or support if you like between 4-8pm.

WOD: “Snatch Ladder” League WOD 1

MEN- Rx

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible

WOMEN – Rx

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

MEN – Scaled

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

WOMEN - Scaled

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35 pound Snatch, 30 reps

55 pound Snatch, 30 reps

75 pound Snatch, 30 reps

90 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.