''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)

Warm-up Drills (01.14.2010)
Row 500m (Damper setting on 8)
3 Rounds x Burgener Drill (PVC)
i. Down and Up x 3 reps
ii. Elbows High and Outside x 3 reps
iii. Muscle Snatch x 3 reps
iv. Lands x 3 reps
v. Drops x 3 reps
vi. 3 Position Squat Snatch x 3 reps

Notes: Record your power ratio for the 500m Row.

''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)
Complete as many rounds as possible in 15:00 of
9 x Overhead Squats (65lbs)
9 x Lateral Burpees
9 x Hang Power Snatch (65lbs)

Notes: Lateral Burpees are executed with your body paralell (lengthwise) to the barbell. At the top of the movement you jump up and over the bar sideways repeating the burpee on the other side. Every lateral jump over the bar completes one rep.

Post rounds completed to comments.

Skill Development (01.14.2010)
2 Rounds for time of
Max L-sit/V-sit Hold for time
21 x GHD Sit-ups

CrossFit Endurance WOD (01.14.2010)
Cover as much distance as possible in the prescribed time limit.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.


Anonymous said...

3 rounds plus 9/9 @ 55lbs

mikolaĆ­ reaper sparrow

Anonymous said...

Row: @ 8 (1.57)

WOD: 4 plus 9/9 @ 65 lbs


Kristina said...

5 rounds

Big Ben said...

6 rounds rx

Walter said...

Power Ratio - 1.36

WOD - 3 rnds + 9 + 9

Anonymous said...

5rounds plus 9/5 @55
Can someone tell me what wave we want for the 9/18/10 Warrior Dash?

Anonymous said...

Hey firebreathers,

Since my ship date got pushed back till June, I am looking for a part time job. If anyone has any ideas or offers, let me know!



Anonymous said...

we want the 2:00 wave!

Andrew said...

5 plus 9 overhead squats RX

MelissaG said...

4 +1 OHS rx

Anonymous said...

6 rounds +9+2


5 rounds +9+1


Anonymous said...

9 rounds+9+8