1/20/2011

''Heavy Power Snatch and Immaculate Concept Fran'' (01.20.2011)

Warm-up Drills (01.20.2011)
Row 4 minutes
''Burgener Drill'' (2 Rnds-PVC)
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Toes-2-Bar
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Scorpion Stretch




''Heavy Power Snatch'' (01.20.2011)

Power Snatch
40-50%x2x3(Warm-up Sets)
60%x2x3
70%x2x3
80%x1x3

Notes: 60%x2x3 means 60% of your 1RM x 2 rep sets for 3 total sets.

Post loads to comments.

''Immaculate Concept Fran'' (01.20.2011)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Unbroken Thrusters (115/85lbs)
Deadhang Pull-ups

Notes: Each round of Thrusters must be completed ''Unbroken'' before moving onto the Deadhang Pull-ups.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.20.2011)

13 comments:

Anonymous said...

Heavy Power Snatch:
15/35/40/45
"Concept" Fran:
Thrusters 45#
Deadhang Pull-ups w/Samy's bar and 2 bands
@11:08
Alison

Mtn Rob said...

45/65/85
concept-fran
14:33 95lbs blk bnd

Anonymous said...

Heavy Power Snatch 85/105/115

Immaculate concept fran 9:59

Danny

Mansfield said...

85/95/105

14:35 @95# w/ pink band for about half my pullups (I lost track of the exact number)

Anonymous said...

Lance says....

45/55/75 (needs work)

I def saw jesus eyes....funny because I thought it was Bert at first :)
''Immaculate Concept Fran''
17:16
-Nick

sdaghir@gmail.com said...

''Power Snatch''
95x2x3
110x2x3
125x2*x3
(oops, did doubles instead of singles for the last sets)

''Immaculate Concept Fran''
10-9-8-7-6-5-4-3-2-1 for time
Unbroken Thrusters (115lbs)
Deadhang Pull-ups

8:18

Finally got to slay in the arena with Callimus Maximus. Bert and Matt slugged it out with us shoulder to shoulder as well, great way to kick off the afternoon session. Thanks, beasts.

Peter said...

Heavy Power Snatch
65/75/85 Thanks Samy for the expert tuition.

Immaculate Concept Fran (who makes these up?)
19:59 75#

lewis.robertdavid@gmail.com said...

Snatches
75x3x2/90x3x2/100x3x1

Immaculate Concept Fran
14:18

-Bert

Luke said...

Found snatch 1rm - 145 lbs

Immaculate conception Fran - 15:38

callie said...

snatchy snatch 55/65/75 it was like lifting air. hahaha
and 16:20 for the other thing

Khan said...

Heavy Snatch
45/60/70/80

Immaculate Concept Fran
11:40 @85

Anonymous said...

Power Snatch 95/105/115

Immaculate conception Fran - 16:23 @ 115

Jay

Justin said...

Did this on Saturday.

immaculate conception fran: 18:37

- Bieber