1/12/2011

''M.E. Power Snatch 1-1-1-1-1 and Article 89 '' (01.13.2011)

Warm-up Drills (01.13.2011)
Row 750m
''Burgener Drill'' (3Rnds/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Overhead Squat (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''M.E. Power Snatch 1-1-1-1-1'' (01.13.2011)
Power Snatch 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Power Snatch, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

''Article 89'' (01.13.2011)
Complete 4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Knees-2-Elbows
15 x Wallball (20/14lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.13.2011)

18 comments:

Kristina said...

Max Effort Power Snatch
65/75/85/85/90F

Article 89
17:34

Ultimate MMA & Self Defense said...

95/115//135/150 [16:02]

Colby said...

Max Effort Power Snatch:
95/105/115/120 F/120 F

Article 89:
17:59

Khan said...

Power Snatch
85/95/100

Article 89
16:04

Anonymous said...

Article 89
14:40

Mint

Anonymous said...

M.E. Power Snatch:
30/35/40/45
Article 89:
17:49
Alison

Indy said...

Power snatch
115/125/135

Article 89
15:08

sdaghir@gmail.com said...

Power Snatch 1-1-1-1-1
115-125-135-145-155

''Article 89''
Complete 4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Knees-2-Elbows
15 x Wallball (20lbs)

13:03

Mike S. said...

First workout today...

Power Snatch 1-1-1-1-1

135/155/165/170(fail)/170

(my form was probably awful :-/)

Article 89:

14:47 @ 20lb ball

lewis.robertdavid@gmail.com said...

20110113

Power Snatch
95-105-115-125-135(F)

Article 89
14:55 rx'd

Callie said...

powersnatch 65/75/85/95/105f
and the other thing 20:57

Anonymous said...

Power snatch 135/140/145

Article 89 12:30

Dan

richard said...

Power snatch: 115/135/155/165f/165f

17.04

Dear deadhang pull-ups,

I hate you

Marcus said...

15:13 for time

135 M.E. Power Snatch

Anonymous said...

16:56
Power Snatch 65/95/115/135-f/125-f

Jay

Matt said...

Snatch - 135lbs

Article 89 - 11:58

Mansfield said...

Snatch
125lbs/135lbs F/130lbs

Article 89
14:55, pink band for pull ups, 20lb wallball

Peter said...

Power Snatch
85/95/105

Article 89 14# Wall Ball
19:09