July 25, 2014
July 25, 2014

A.  7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec.

Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.


B.  1 minute ME Muscle-Ups (scale with pull-ups)

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks

50 Double-Unders

5 Push Jerks 155/105#

*Rest 1 minute.

1 minute ME Muscle-Ups (pull-ups)


Click here to Join us for our next community workout: August 16th at 9am Community workouts are FREE, open to the general public and are a great way to learn what CrossFit is all about.  Don't worry about being "fit" enough for the workout. These workouts are scaled to all fitness levels, from novice to elite.  The goal of the Community Workout is to have fun while getting to know the 1960 CrossFit tribe. ...Read More