Daily WOD – Mar 9, 2021

Chris E. working through some one-arm DB bench press!

Workout of the Day

Snatch 1-1-1-1-1-1


  • 3×5 snatch pulls (100% 1RM)
  • 3×15 hang muscle snatches (40% 1RM)

WOD Notes:  As written, this is designed to be a snatch that starts from the floor and passes through a full squat.  But the true goal is to improve your technique in the snatch, and we can modify to any variation of the snatch that allows you to improve, including hang power snatches, split snatches or any other version!

Open Notes: We will be drafting Open teams on Wednesday, so we’re extending the deadline to register through Tuesday! We already have 51 people signed up – our largest turnout ever!!! If you’re still on the fence, here’s some inspiration from CrossFit superstar and super-trainer, Austin Malleolo: “The Open is an opportunity to be a part of something bigger. … when you’re part of something bigger, you push a little harder and in turn you have the opportunity to do something that you’ve never done before, and that is the magic of the Open.” (Click HERE for the video.) If you missed our detailed Open post, you can read it HERE.


Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest

This Post Has 3 Comments

  1. Are you guys going to do the draft on Zoom? Could make it a fun little event like they do with pro sports, just an idea!

  2. We are not doing the draft on Zoom… various reasons including the fact that we also have to go over some other coaching logistics to get ready for the Open. We did toy with the idea of a Zoom to announce the teams. The only challenge is we are running out of time. The soonest we can do it is Thursday, and that’s when the Open announcement is! Good idea though!

    1. Ah okay that makes sense, no worries! Just thought I’d throw it out there, maybe that can be an idea for next year!!! I love this team idea though. I’M SO EXCITED!!!

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded.

Close Menu