12/01/2010

''Snatch Ladder & Dirty Bit'' (12.02.2010)

Warm-up Drills (12.02.2010)
Run 800m
''Burgener Drill'' (2 Rnds-PVC/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Squat Snatch (45lbs)
3 x Overhead Squat(45lbs)
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Snatch Ladder'' (12.02.2010)
Using your 1-rep maximum (Snatch) to determine loads work through the following percentage based ladder of single repetition Squat Snatches. Rest 1:00 between attempts.

1x60%
1x65%
1x70%
1x75%
1x80%
1x85%
1x90%

Post loads to comments.

''The Dirty Bit'' (12.02.2010)

Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
(5:00 on x 2:00 rest)
Followed immediately after the final 2:00 rest interval with
5 Rounds of
(1:00 on x :30 rest)

Notes: Hold maximal distances possible for each work interval.

Post distances to comments.

8 comments:

Mtn Rob said...

45/65/75/80
Diiiirty bit 16:20

sdaghir@gmail.com said...

Squat Snatch Ladder
65/85/95/115/135/155/165

''The Dirty Bit''
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24'')
30 x KB Swings (32kg)
40 x Wallball (20lbs)
50 x Medicine Ball Cleans (25lbs)
60 x GHD Sit-ups

10:32

This one was a blast, it was thrilling trying to chase down Bert and Matt while toiling away with Mtn. Rob and Alison. Awesome AM Session today across the board.

lewis.robertdavid@gmail.com said...

20101202
Snatch Ladder
75/80/85/95/100/105

The Dirty Bit
5 x Muscle Ups
10 x HSPUs
20 x Box Jumps (24")
30 x KB Swings (24kg)
40 x Wallball (20lbs)
40 x Med Ball Cleans (20lbs)
60 x GHD Sit-ups

14:14

-Bert

matt L said...

Snatch ladder
65/85/95/115/125/135/140(F)
Failed meaning I almost crushed my head trying to put that up..gotta love snacthes.

"Dirty bit"
17:00 and I ninja stole sams med. Ball, but those dumb bells looked like a blast haha

sdaghir@gmail.com said...

Hahaha, yeah db squat cleans were delicious. I found it humorously ironic that in the end I was using the first medball I ever had/made before we got the dynamax ones. Duct tape and sand still hurt so good.

lewis.robertdavid@gmail.com said...

Why have none of the other beasties that wreaked havoc this morning posted scores? Burpee taxes need to be reinstated.

-Bert

Anonymous said...

"Dirty Bit"
14:11 Rxd

laura b.

sdaghir@gmail.com said...

Done.