Warm-up Drills (12.02.2010)Run 800m
''Burgener Drill'' (2 Rnds-PVC/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Squat Snatch (45lbs)
3 x Overhead Squat(45lbs)
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats
''Snatch Ladder'' (12.02.2010)
Using your 1-rep maximum (Snatch) to determine loads work through the following percentage based ladder of single repetition Squat Snatches. Rest 1:00 between attempts.
1x60%
1x65%
1x70%
1x75%
1x80%
1x85%
1x90%
Post loads to comments.
''The Dirty Bit'' (12.02.2010)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (12.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
(5:00 on x 2:00 rest)
Followed immediately after the final 2:00 rest interval with
5 Rounds of
(1:00 on x :30 rest)
Notes: Hold maximal distances possible for each work interval.
Post distances to comments.
Posts
7 comments:
45/65/75/80
Diiiirty bit 16:20
Squat Snatch Ladder
65/85/95/115/135/155/165
''The Dirty Bit''
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24'')
30 x KB Swings (32kg)
40 x Wallball (20lbs)
50 x Medicine Ball Cleans (25lbs)
60 x GHD Sit-ups
10:32
This one was a blast, it was thrilling trying to chase down Bert and Matt while toiling away with Mtn. Rob and Alison. Awesome AM Session today across the board.
20101202
Snatch Ladder
75/80/85/95/100/105
The Dirty Bit
5 x Muscle Ups
10 x HSPUs
20 x Box Jumps (24")
30 x KB Swings (24kg)
40 x Wallball (20lbs)
40 x Med Ball Cleans (20lbs)
60 x GHD Sit-ups
14:14
-Bert
Snatch ladder
65/85/95/115/125/135/140(F)
Failed meaning I almost crushed my head trying to put that up..gotta love snacthes.
"Dirty bit"
17:00 and I ninja stole sams med. Ball, but those dumb bells looked like a blast haha
Hahaha, yeah db squat cleans were delicious. I found it humorously ironic that in the end I was using the first medball I ever had/made before we got the dynamax ones. Duct tape and sand still hurt so good.
Why have none of the other beasties that wreaked havoc this morning posted scores? Burpee taxes need to be reinstated.
-Bert
"Dirty Bit"
14:11 Rxd
laura b.
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