Weightlifting Wednesday

At 0:00: Every 90 seconds for 9 minutes
2 Squat Snatches
*not above 75% of your 1 RM

 

At 9:00: Every 90 seconds for 9 minutes
2 Squat Cleans
*not above 75% of your 1 RM
At 22:00, For Total Reps: Alternating for 8 minutes
Minute 1: 30 seconds max Power Snatches
Minute 2: 30 seconds max Hang Power Cleans
*Use same weight for the two movements. Rx = 135/95
Express
At 0:00: Every 90 seconds for 6 minutes
2 Squat Snatches
*not above 75% of your 1 RM
At 8:00, Every Minute on the minute for 4 minutes
30 seconds max power snatches 135/95

Transformation Tuesday: Kasia Dodman

Kasia has been doing CrossFit for a little over a year and has experienced huge progress in that short time. She always gives 100% during every workout.
Kasia is a nurse and is attending school to be a nurse practitioner. In addition to those responsibilities, she and her husband, Steve, have a young son, Jordan. Regardless of her hectic schedule, Kasia finds a way to make it to the gym 3-5 times per week even if it means she is drinking a coffee mid-workout to stay awake. Great job, Kasia!
Kasia: Before & After

Kasia: Before & After