Snatch n' Run (08.31.2009)

Warm-up Drills (08.31.2009)
Complete the following at your own pace.
Attempt to maintain a steady, unbroken series of Single-unders for each time interval prescribed.
Burgener Drill (PVC)
1:00 Single-unders
Burgener Drill (PVC)
2:00 Single-unders
Burgener Drill (45/25lbs)
3:00 Single-unders

Burgener Warm-up Sequence
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3
Sage Burgener Demo Video

Snatch n' Run (08.31.2009)
Five rounds for time of
15 x Power Snatch (95lbs/65lbs)
Run 400 meters
Cathletics Power Snatch Demo Video

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CrossFit Endurance WOD (08.31.2009)
8-4-2 Ladder
Swim, Bike, Run, or Row (C2)
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.

Notes: There are three rungs on this ladder, 8 minutes, 4 minutes, and 2 minutes. During each time period you are attempting to complete the prescribed distance for that set every :30 seconds, any time left is your rest (just like the pull-up ascension ladder). Rest 4 minutes between rounds 1 and 2, rest 2 minutes between rounds 2 and 3.

It's complicated, I know, but it's also deliciously painful.

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