4/11/2010

''Heavy Power Snatch/Overhead Squats'' (04.12.2010)

Warm-up Drills (04.12.2010)
800m Run
5 x Hang Power Clean (45lbs)
5 x Power Clean (45lbs)
5 x Pressing Snatch Balance (45lbs)
5 x Overhead Squats (45lbs)

''Heavy Power Snatch/Overhead Squats'' (04.12.2010)
Max Effort Power Snatch 3-3-1-1-1
Rest 2:00

Take 75% of your best single rep record from above and complete as many consecutive reps of Overhead Squats as possible without putting the weight down.
Rest 1:00

Take 60% of your best single rep record from above and complete as many consecutive reps of Overhead Squats as possible without putting the weight down.

Post loads for Power Snatch and reps scored for both sets of Overhead Squats to comments.

''White Lightning'' (04.12.2010)
Complete 4 Rounds for time of
Row 350m
10 x Ring Push-ups
20 x Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (04.12.2010)
''Short Time Trial''

Swim, Bike, Run, or Row (C2)
15 Minute Time Trial

Post distances to comments.

13 comments:

Brian said...

115/115/135/135/135

"White Lightning" RXD 13:08

-Brian

Anonymous said...

Heavy Power Snatch/Overhead Squats
65 / 85 / 95 / 105f

White Lightning RXD 10:43

B-Rye

Anonymous said...

"Heavy Power Snatch/Overhead Squats"
Snatch Portion:
135(x3)/165(x3)/175(x1)

Overhead Squat Portion:
10 reps @ 125#
21 reps @ 105#

"White Lightning"

10:21 Rx'd

-Troy

Anonymous said...

Max Power Snatch
135/140/155F/155F
OHS
13reps @ 100lbs
17reps@ 85lbs

White Lightning
9.43rx'd

Dang!

Anonymous said...

Great blog...

http://feastingonfitness.blogspot.com/2010/04/its-sabotage.html

Dang!

Anonymous said...

Snatches 95x3, 105x3, 115x1, 135x1, 135x1

O/H squat- 95X5 and 80x11

"White Lightning" 9:21

Big Ben said...

135/145/155f/155

white lightning: 11:25

Nick said...

135/155F/155/165F/165F

22 @ 105#

12 @ 95#

White Lightning

9:42

-Rambo

Anonymous said...

Anonymous said...
Snatches 95x3, 105x3, 115x1, 135x1, 135x1

O/H squat- 95X5 and 80x11

"White Lightning" 9:21

Will

The Don said...

snatches

115x3, 135x3, 145x1,160x1, 175x1F

7 reps at 115

White Lightning

350m row
20 regular push ups
20 anchored sit ups

13:50

Anonymous said...

115/115/135/155F/145F 115x5

~Nate

Mtn Rob said...

95/100/105/110f/110f
17@85 11@65
14:08
w normal pushups

Anonymous said...

65/75/85/95f/95f

11@75

17@65

10:49 rx'd

Khan