December 30, 2016

Our donation box is almost full! Thank you to everyone who has brought in new clothes and diapers for the children at the Yolo Crisis Nursery! The box will be at the gym until the end of the week for anyone that still wants to donate! Thank you all for your generosity! #crossfitdavis #crossfit #givingback #thankyou

A photo posted by CrossFit Davis (@crossfitdavis) on Dec 27, 2016 at 9:19am PST

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal Class Hours on Saturday 12/31
CLOSED on Sunday 1/1
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Skill

EMOM for 10 Minutes
3 Power Snatches

Use this opportunity to work on your power snatch technique.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  If the bar is light enough practice barbell cycling in anticipation of today’s workout!

WOD

In front of a clock set for 12 minutes:

1 minute of Power Snatches 75/55lb
1 minute of Wall Balls 20/14lb to 10/9′ target
2 minutes of Power Snatches 75/55lb
2 minutes of Wall Balls  20/14lb to 10/9′ target
3 minutes of Power Snatches 75/55lb
3 minutes of Wall Balls 20/14lb to 10/9′ target

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both.  Your power snatch weight should be light.  Choose a weight you can complete sets of in each round.  If classes are crowded find someone to share a wall ball target with and start at opposite stations.