''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)

Warm-up Drills (10.01.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Hip Mobility Complex
-Lunge w/ Torso Rotation
-Should Dislocates (PVC)

''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)
7 Rounds of the following complex:
1 x Snatch
3 x Overhead Squat

Notes: Using previous 1rep max data on the Snatch and Overhead Squat work up to the heaviest load possible. Technique remains the top priority for those still becoming familiar with these movements.

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''Bats in the Belfry'' (10.01.2010)
Complete the following for time
100 x Double-unders
50 x Knees-2-Elbows
40 x Ring Dips
30 x Box Jumps (24/20'')
20 x KB Swings (32/24kg)
10 x C2B Pull-ups
5 x Pistols (left leg)
5 x Pistols (right leg)

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Mobility WOD

CrossFit Endurance WOD (10.01.2010)
Swim, Bike, Run, or Row (C2)
SC: 20 Minutes
LC: 60 Minutes
U: 90 Minutes

Hold to a steady tempo of 80-90%.

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Anonymous said...

Joe F
10. 18:58 min

Anonymous said...

''Snatch/Overhead Squat 1:3 Complex''
45x3,65x4 for technique.
''Bats in the Belfry''
20 something.

Anonymous said...

Last post, Chris.

Peter said...

Bats in the Belfry -
200 SU; Blue Band Ring Dips; 16kg KB; Modified Pistols


Bad news....Colm (aka Gollum) not coming home - he'd rather do some ARMY training?!