4/22/2010

''Row, Snatch Balance AMRAP'' (04.22.2010)

Warm-up Drills (04.22.2010)
800m Run
Shoulder Dislocates (PVC)
9 x Air Squats
9 x Snatch Balance
9 x Overhead Squats
Samson Stretch (forward and lateral)






''Row, Snatch Balance AMRAP'' (04.22.2010)
Complete as many rounds as possible in 20:00 of
250m Row
10 x Snatch Balance (65/45lbs)

Post rounds completed to comments.

Skill Development (04.22.2010)
Accumulate 2:00 of Ring Support in as few sets as possible.
2 Rounds of
20 x Russian Twists
20 x GHD Sit-ups

Video Link: The Russian Twist from Catalyst Athletics

CrossFit Endurance WOD (04.22.2010)
''Hill Repeats''

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

9 comments:

Anonymous said...

"Row, Snatch Balance AMRAP"

11 rounds Rx'd

-Troy

Anonymous said...

Row, Snatch Balance AMRAP

9rds rx'd

Dang!

Anonymous said...

Hey Guys, I am headed to Colorado for my daughters graduation for her PHD. Will return on May 3rd to the stable. Don't miss me to much! OD

Anonymous said...

Row, Snatch Balance AMRAP

10 rounds rxd.

Christian

Anonymous said...

CrossFit Endurance
"Left Leg Avenges Undescended Testicle Hill Repeats"
Trails -- North Mt. Uncanoonuc hills .25-1.0 miles in length
6xs uphill 1/3steady run- 1/3 100% effort fast hike - 1/3 steady run
3xs downhill easy d/t loose gravel/technical
3xs downhill "free fall fly technique" 100% fast effort
Clarification: undescended testicle is a hidden difficult to find trail with a crazy steep drop...& no I didn't name it.
row/SB AMAP @ 35 lbs. 6-7 rounds?? wasn't counting
laura

lewis.robertdavid@gmail.com said...

20100422

7 Rounds + 150m rx'd

Met Pukie outside after I showered and started heading back to the dorms. Stepped outside the Rec Center and he was waiting for me; all over the pavement.


-Bert

Anonymous said...

Hahaha Yes Bert...you scare those Bros.

Dang!

Anonymous said...

Row/Snatch Balance AMRAP
Snatch 35#

6 reps

peter

Anonymous said...

8 rounds rx'd

Khan


9 rounds rx'd

Indy