Friday, November 16th

Snatch Balance 4×4

Hang Squat Snatch 4×4@80% 1RM

then,

3 rounds for time of:

10-Power Snatch (95/65)

200 Ft Shuttle Run (in 50ft increments)

10-OHS (95/65)

10-Burpees Over Bar

*This Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

**Our Annual Thanksgiving Day wod will be at 9:00am next Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day.