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Components
Hang Snatch
Ghost
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Sat 9-14-19s - CrossFit Salem South
Class
(All)
Open Gym
8:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Sat 9-14-19s
1: Hang Snatch (15:00 to build to 1RM)
Hang Snatch
2: Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 14, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Erik
Steinke
8:00 AM WOD
1 x 1 @ 125 lbs
Female Clients
1
Olivia
Dias
8:00 AM WOD
1 x 1 @ 115 lbs
2
Jenniffer
Bakke
8:00 AM WOD
1 x 1 @ 45 lbs
Worked on technique
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