Monday 11/18

The real skill in weightlifting is not to pull the bar high, but to be able to change direction quickly as the bar is moving up through momentum.

  • snatch complex [snatch DL to + halting snatch DL + hang snatch + OHS] x1 x5
  • snatch pull (pause every 1st 2 reps) @80% x3 x3, @90% x3 x2
  • back squat @85% x3 x4
  • 3x handstand for max hold [freestanding or against the wall]


On December 7 we will be having our end of the year extravaganza (for Crossfit Charlottesville & C’ville Strength), so put it on your calendars!  Once we have the time and location set, we’ll announce it.

3 thoughts on “Monday 11/18

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