5/11/2020 Monday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City Monday, May 11th

Reminder that all Athletes must pre-register for Sessions starting today.

Full information, how-to register, and more was sent to your inboxes Sunday afternoon!


CFSC At Home

11 minute AMRAP

7/5 Strict Pull-ups

7 DB Facing Burpees

14 Alt DB Snatches

7 DB Facing Burpees


1 mile Run or Walk

Find full info HERE

Check out our regular programming for Monday, May 11th here:


Snatch Tech


9 minute AMRAP

9 Pull-ups

9 Bar Facing Burpees

9 Hang Snatches 95/65

9 Bar Facing Burpees


- Spend 5+ minutes with an empty bar just working on pausing in positions and moving in slow motion through the Snatch.

- Spend another 8+ minutes with LIGHT weight, just moving through technique. Pauses in the pulls and the catch.

- You should not get over 70% here.


- How do YOU need to modify to STAY moving? That's the right answer.

- Scale the pull-ups if you're getting stuck on that rep range. Either reps or modify.

- Stay efficient with your footwork and breathing on both sets of BFB.

- The Hang Snatches do not have to be unbroken, but you should be able to cycle the weight for a few reps at a time throughout the entire 9 minutes.

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