6/29/2011

''Snatch/Overhead Squat Complex & R.I.C.E. Is Not Paleo'' (6.30.2011)

Warm-up Drills (6.30.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Snatch/Overhead Squat Complex'' (6.30.2011)
5 Rounds of
2 x Snatch (%1RM)
Max Reps x Overhead Squat (%1RM)

Notes: Work through each Snatch/Overhead Squat Complex with your choice of the loads listed below, which are based on percentages of each athlete's current 1-Rep maximum (1RM). Rest a minimum of 1:00 between efforts.
50%(warm-up)/60%/70%/80%/90%/95%
1-Rep Maximum/Percentage Calculator

Post loads and reps per set to comments.

''R.I.C.E. Is Not Paleo'' (6.30.2011)
Complete for time
Row 250m
50 x GHD Sit-ups
100 x Double-unders
Row 250m
35 x GHD Sit-ups
70 x Double-unders
Row 250m
20 x GHD Sit-ups
40 x Double-unders

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (6.30.2011)
''10xSprints''
Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries.
Bike: 8 x 1k all out sprints w/ 2 minute recoveries.
Run: 10 x 100m all out sprints with :90 sec recoveries.
C2: 10 x 125m all out sprints w/ 1 minute recoveries.

11 comments:

Anonymous said...

115, 18:01

~Nate

Indy said...

Snatch 110

RICE is not paleo 14:16

Michelle said...

Snatch 50
RICE is not Paleo 22:02

sdaghir@gmail.com said...

''R.I.C.E. Is Not Paleo''
13:48

Bert, Mike A, and I slew ourselves in a spontaneous noob WOD with a drop in visitor.
Tabata Squats, Push-ups, and Abmat Sit-ups... Clearly enjoyment was had by all.

lewis.robertdavid@gmail.com said...

20110630
Snatch/Overhead Squat Complex
120x2 + 7 OHS
120x2 + 10 OHS
120x2 + 11 OHS
120x2 + 13 OHS
120x2 + 14 OHS

"R.I.C.E. Is Not Paleo"
Complete for Time
Row 250m
50 x GHD Situps
100 x Double Unders
Row 250m
35 x GHD Situps
70 x Double Unders
Row 250m
20 x GHD Situps
40 x Double Unders

13:52 [Gas Mask]


-Bert

Peter said...

Snatch/OH Squat Complex:
50# 4 reps x 5 rounds

Rice is not Paleo: Abmats/SU x 4

18:55

thammond18 said...

Snatch/OH Squat...135x5

RICE is Paleo...22:00
DU's and GHB's are wickid haard

tommy

thammond18 said...

Snatch/OH Squat...45x6

RICE is not Paleo...15:40

Meghan

Justin said...
This comment has been removed by the author.
Justin said...

Snatch max 135 Rice is not Paleo 14:46 did single unders x2

- Bieber

Snatch max 50lbs
Rice is not Paleo 15:56 did single unders x2

- Kelsey

Anonymous said...

RICE
26:42

erica