5/5/2020 Tuesday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFIt Soda City workout for Cinco de Mayo

Happy #CincodeMayo! Check out yesterday's #MacroMonday Recipe for Carne Asada Street Tacos HERE

WOD

CFSC At Home

for time:

800m Run

then

5 Rounds

10 Alt SA Devil's Press

30 Air Squats

then

800m Run

EC

4 Rds

100m FC *use two items, 1 in ea hand*

200m Run

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Tuesday, May 5th here:

WOD

Every 3:00

3 Hang Snatches + 2 Hang Snatches + 1 Snatch

*complete the Hang Snatches by the :90 mark ea round*

x4

NOTES

- We did this with Cleans a few weeks ago

- Warm-up to a starting weight for the Snatch E3MOM

- Power or Squat, just don't let it get sloppy

- Belt as needed

- At the start of each set, you will have :90 to complete 3 Hang Snatches, then 2 Hang Snatches, then 1 Hang Snatch.

- All reps are from the hang. So, stand bar up, then do 3 Hang Snatches and put bar down. Stand bar up and do 2 Hang Snatches, put bar down. Then stand bar up and do 1 Hang Snatch. Complete all of that in :90 or less, new set every 3:00

- Build as manageable

- After 4 sets you will have done 24 heavier reps, so be prepared for the volume

+

CFSC “At Home” WOD

(details at link above!)

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