[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

THANKSGIVING WEEK HOURS

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …

Deadlift 225/155 lb
Box Jump 24/20″

Workout notes

This workout is a time priority couplet with an ascending rep scheme.  You will likely be fatigued by the time you get to the higher rep rounds so break up the deadlifts into smaller sets as you get deeper into the workout if needed.  Your score will be the number of reps in the last round you complete both movements of plus any additional reps in an incomplete round.  If you completed the round of fifteen of both deadlifts and box jumps and eighteen deadlifts in the next round, your score would be  15+18. Choose a weight on your barbell that allows you to get through the at least the round of 9 unbroken. When it comes to box jumps, pace your output early so that you can work sustainably in each round.[/vc_column_text][/vc_column][/vc_row]