Snatches & Lunges

The one-and-a-quarter front squat is a way to develop, stretch, and strengthen the bottom position of the front squat (aka bottom of the thruster/wall ball/medicine ball clean, the receiving position of the clean, etc.) Do you sit back or do you sit down? Does your back stay flat?


+ What Is a Criterium? – Global Cycling Network

“Don’t crash” is Castro’s advice for this event. Plenty of crashes will happen with these competitive monsters all out on the course at the same time.

CrossFit WOD for Tuesday 7/31

1-1/4 front squats 10×3

AMRAP in 10:00
20 alternating dumbbell/kettlebell snatches
20’ overhead walking lunge

Post score and weight used to whiteboard!


Death By 10m
glute work
Bring Sally Up: Z-Press edition
hip flexor and ab work
tabata lunges for distance
back work
10-to-1 slam ball and squat thrusts
ab work

Endurance WOD

3x800m run