2/03/2011

''Heavy Power Snatch and Pincmistocles'' (02.03.2011)

Warm-up Drills (02.03.2011)
Row 750m
''Burgener Drill'' (2Rnds/PVC)
7 x Deadhang Pull-ups (supinated hands)
9 x Push-ups (cfgs)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-ITB Stretch

''Heavy Power Snatch'' (02.03.2011)
40-60%x2x2(Warm-up Sets)
70%x1x3
80%x1x3
90%x1x3

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Pincmistocles'' (02.03.2011)
Complete as many rounds as possible in 10:00 of
5 x Squat Clean and Jerk (135/95lbs)
30 x Double-unders

Notes: For those that need to sub for Double-unders use 15 x Box Bounds; Jump over a 24/20'' Box.

Mobility WOD

CrossFit Endurance Rest Day (02.03.2011)

11 comments:

marcus said...

Heavy power snatch: 95/110/120
Pincmistocles: 4 rounds @ 135

Khan said...

"Pincmistocles"
6 rounds +1 @95lbs

Mtn Rob said...

Hvy power snatch 65/85/95
pincmistocles 2rds 5/1 @115lbs

birthday special wod
50 gasmask jumping pullup burpees

lewis.robertdavid@gmail.com said...

Power Snatch
85x1x3
100x1x3
115x1x3

Pincmistocles
3 + 3/0 rx'd

Bane of my existence.

-Bert

Anonymous said...

Heavy Power Snatch:
35/40/45
Pimcistocles:
3 rounds + 5 Squat Clean&Jerk
Alison

Kristina said...

Power Snatch
60/70/75

Pincmistocles
4 rounds (95lbs)

Waldo said...

95/110/120

3 rds @ 135

Anonymous said...

100/115/135

Pink Testicles(BLaura) 6rds +2 c&j

Danny

Peter said...

Heavy Power Snatch
85/85/105

pincmistocles (??)
95# and box bounds - 3 rounds

CALLIE said...

snatchy 65/75/85
other stuff 3 rounds with 95 lbs and dunders. and i may or may not have fucked up my knee? how does that even happen with this shit.

Colby said...

Powersnatch
85/95/105 - Think it's time to move up the weight.
Pincmistocles
115 and 4 rounds even.