9/21/2010

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)

Warm-up Drills (09.21.2010)
Row 500m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
3 x Snatch (45lbs)
3 x Heaving Snatch Balance (45lbs)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Cobra Stretch

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)
Snatch 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''Tabata This!'' (09.21.2010)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Mobility WOD

CrossFit Endurance WOD (09.21.2010)
Swim, Bike, Run, or Row (C2)
Time Trial x 9:00 Minutes

Cover as much distance as possible in the time allotted.

Post distances to comments.

2 comments:

lewis.robertdavid@gmail.com said...

I feel like a lone wolf posting here...

20100921 - Max Snatch
75-95-105-115-115(F)

20100921 - Tabata This!
Row (kCal): 61
Squats: 14 (Total - 131)
Pull-ups: 5 (Total - 51)
Push-ups: 6 (Total - 65) *Chest to Deck
Abmat Sit-ups: 11 (Total - 98)


-Bert

Peter said...

squats - 17
row - 53 Cal
pull ups - 4
situps - 9
pushups - 9