9/20/2010

''Circular Reasoning'' (09.20.2010)

Warm-up Drills (09.20.2010)
Run 800m
2 Rounds of
7 x Push-ups
7 x Med Ball Cleans
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Circular Reasoning'' (09.20.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High-Pull (95/65lbs)
Box Jumps (24/20'')
Pull-ups

Post times to comments.

Skill Development (09.20.2010)
3 Rounds at your own pace of
3 x Snatch Grip Deadlift (65/45lbs)
3 x Hight Hang Power Snatch (65/45lbs)
3 x Squat Snatch (65/45lbs)
3 x Overhead Squats (65/45lbs)
:12 x L-sit/V-sit for Max Time
:12 x GHD Sit-ups

Notes: Rest :30-:60 minimum between each round. Applying effort to technique development is paramount today.

Mobility WOD

CrossFit Endurance Rest Day (09.20.2010)

4 comments:

lewis.robertdavid@gmail.com said...

20100920 - Circular Reasoning

16 flat - rx'd

I think I figured out why I have been having trouble with the Snatch. Within the constraints of a squat cage and all metal plates here at school, I've been neglecting the fundamentals of the movement (even back at the Stable I have these mental blocks), and I haven't been jumping at all during the movement. I put all that garbage out of my head about worrying about the movement and just performed the lift today. It felt incredibly natural and light as a feather. Jumping from triple extension is key.

What a good day.

Yours in violence of action,

-Bert

Anonymous said...

JoeF
7. 15:35 min (65lbs)

Peter said...

11:30 - 85#

Anonymous said...

I am now doing the CFNH WODs in a cave in Boston and thought this would be a good one to start off with...However I did not read the part about the rest between each set.

6:52 Rx'd

-Mike A.