02112014- Snatch/Toes to Bar/Ring Dips

Post Fran Analysis

We will be in Chicago on Saturday at a day long gymnastics seminar with Carl Paoli of Gymnastics WOD. Due to this, Saturday the 15th will be an Open Gym format from 9-11am. There will be a posted workout for that day and you can work through it at anytime. This will not count for one of your classes for the week.

Also, get your orders in for meat from VDL as soon as possible. Take a look at what is available here and e-mail marcus@crossfit414.com with your order.

Strength/Skill:

Snatch- Build to a heavy Hang Snatch + Snatch

Workout of the Day:

5 Rounds:

30s Power Snatch (up to 115/75 lbs)

30s rest

30s Toes to Bar

30s rest

30s Max Rings Dips or Muscle Ups

30s Rest