Wallball, Snatch Met.Con. (08.14.2009)

Warm-up Drills (08.14.2009)
Row 1000m
Burgener Warm-up
3 rounds of the following, working your way up to a 45lb barbell
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3

Wallball, Snatch Met.Con. (08.14.2009)
Complete 3 Rounds for time of:
30 x Wallball (20lbs)
30 x Snatch (95/65lbs)

Post times to comments.

Skill Development (08.14.2009)
20 x Turkish Get-ups with a 45lb Barbell, alternating sides

CrossFit Endurance Rest Day (08.14.2009)


Anonymous said...

Way to go Cheryl!!! You rock and we love you.


The Don said...

haha mikes face is hilarious. hes like, whatev wasnt even that hard.

Anonymous said...

Wallball, Snatch Met.con Hell



Anonymous said...

Wallball, Snatch Met.Con. (08.14.2009)
Complete 3 Rounds for time of:
30 x Wallball (20lbs)
30 x Snatch (65lbs)
This was pure torture for me. Odd looks again from fisherman in their boats. Told them I hoped they choked on a lure! 43:30 of Hell. Heidi

Anonymous said...

Wallball, snatch Met.Con-18:39
This one was a killer, a good one to end the week with, have a good wkend everyone


Anonymous said...

Joe F
Wallball,Snatch Met.con

Mike Molloy said...

Wow, stepping it up a notch from the games workout with 20 extra pounds on the squat snatches.


Anonymous said...

20lb med ball
65lbs for the snatch
3 rounds- 10:55


Anonymous said...

20 med ball

65 lbs snatch

3 rounds at 17:30


Anonymous said...

Stunt Mike

Wallball, snatch Met.Con as Rx'd

CrossFit Endurance WOD (08.13.2009)
C2: 3x
250m- 1:01.5/1:08.8/1:05.6
500m- 2:02.2/2:13/2:11.6
700m- 3:00.5/3:09.4/3:14.1

Anonymous said...

Kevin Jones as Rx'd (65#)


Good Hustle Everyone

sdaghir@gmail.com said...

Today was beautifully out of control, everyone crushed that WOD. Bert actually went blind for a little bit.

sdaghir@gmail.com said...

Mike: I wish I hadn't made it heavier... holy hell that was terrible. Mike C. is down there trying it with 95lbs right now, I'm sure he will post a colorful description of how terrible a person I am later on.

Anonymous said...

as rx'd 2438
I think I lose 6lbs in just sweat today


Anonymous said...

3 Rounds
30 snatch (45#)/30 wall ball (14#)

Anonymous said...

20# Med ball
65# Snatch

katie said...

wall ball / snatch met con

snatch @ 65 lbs
wall ball @ 14 lbs


thanks OD for pushin me through...you didn't have to do those extra box jumps though! you are such a team player! can you be my mom?

Anonymous said...

Katie you never cease to amaze me! You are a true inspiration to us all. Samy I watch you in awe and I have never met anyone like you who cares so much about each and ever one of us. We all strive to make you proud. Down to business Snatch 45 lbs (20) and wall balls 10lbs (20) x 3 rounds 11:13.


Anonymous said...

Snatch-Medball MetCon

Snatch 95lbs
Medball 20lbs


Mike L.

Anonymous said...

oooops, I meant 65lbs snatches

Mike L.

RaJ said...

This was the first workout that welcomed me after my vacation..i was about to meet Mr. Pukie but Thanks to D i was brought back to reality
3 rounds of 30
20# Med ball
65# Snatch

Anonymous said...


3 rounds of 30
Snatch 65#
Wall ball 20# (dropped to 14# halfway through)
30:35 (I think, kind of dizzy)

Samy, couldn't we just go heavier with more rest :) ?

Anonymous said...

Med Ball 10# Poor Technique
45# Snatch

13:48 Saw Stars......UGH that was a tough one.