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WOD Blog
 | Mon, Sep 30 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (81 days ago) |
Monday Sept 30 2019 Snake Bite(Time) Monday, September 30, 2019 Capacity Builder 7:00 AMRAP: Double-Unders* *At the top of every minute do 4 Toes to Bar. Start with Toes to Bar. Score is total double-unders (the 4 toes to bar per round do not count towards the total). RX+ 3 Ring Muscle Ups instead of Toes to Bar Snatch Technique (A) 3 Sets: 3 Snatch Drops 2 Snatch Balances Technique Loads: No Higher Than 35% of 1RM Snatch MOVEMENT FOCUS Snatch Drops • The snatch drop is helpful in developing aggressive speed underneath the bar in the turnover of the snatch • Drop underneath the bar without the assistance of a dip and drive Snatch Balance • The snatch balance also helps develop speed underneath the bar, this time with the assistance of hip extension • Drop under the bar with the assistance of a dip and drive https://www.youtube.com/watch?v=f2TIMp8rj3s&feature=youtu.be Snatch Technique (B) On the 1:30 x 5 Sets: 2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch WOD 'Snake Bite' 15-12-9 Squat Snatch RX 95/65 55+(75/55) Chest to Bar Pull-Ups After Completion, Until the 12 Minute Mark: Build to Heavy Single Snatch *If not done by the 9-minute mark, time cap 'Snake Bite' and move to the Heavy Snatch Challenge Take 15:00 to work on goals |
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