1/20/2011

''Heavy Power Snatch and Immaculate Concept Fran'' (01.20.2011)

Warm-up Drills (01.20.2011)
Row 4 minutes
''Burgener Drill'' (2 Rnds-PVC)
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Toes-2-Bar
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Scorpion Stretch




''Heavy Power Snatch'' (01.20.2011)
Power Snatch
40-50%x2x3(Warm-up Sets)
60%x2x3
70%x2x3
80%x1x3

Notes: 60%x2x3 means 60% of your 1RM x 2 rep sets for 3 total sets.

Post loads to comments.

''Immaculate Concept Fran'' (01.20.2011)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Unbroken Thrusters (115/85lbs)
Deadhang Pull-ups

Notes: Each round of Thrusters must be completed ''Unbroken'' before moving onto the Deadhang Pull-ups.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.20.2011)

13 comments:

  1. Anonymous1/20/2011

    Heavy Power Snatch:
    15/35/40/45
    "Concept" Fran:
    Thrusters 45#
    Deadhang Pull-ups w/Samy's bar and 2 bands
    @11:08
    Alison

    ReplyDelete
  2. Mtn Rob1/20/2011

    45/65/85
    concept-fran
    14:33 95lbs blk bnd

    ReplyDelete
  3. Anonymous1/20/2011

    Heavy Power Snatch 85/105/115

    Immaculate concept fran 9:59

    Danny

    ReplyDelete
  4. matt mansfield1/20/2011

    85/95/105

    14:35 @95# w/ pink band for about half my pullups (I lost track of the exact number)

    ReplyDelete
  5. Anonymous1/20/2011

    Lance says....

    45/55/75 (needs work)

    I def saw jesus eyes....funny because I thought it was Bert at first :)
    ''Immaculate Concept Fran''
    17:16
    -Nick

    ReplyDelete
  6. SRD1/20/2011

    ''Power Snatch''
    95x2x3
    110x2x3
    125x2*x3
    (oops, did doubles instead of singles for the last sets)

    ''Immaculate Concept Fran''
    10-9-8-7-6-5-4-3-2-1 for time
    Unbroken Thrusters (115lbs)
    Deadhang Pull-ups

    8:18

    Finally got to slay in the arena with Callimus Maximus. Bert and Matt slugged it out with us shoulder to shoulder as well, great way to kick off the afternoon session. Thanks, beasts.

    ReplyDelete
  7. Peter1/20/2011

    Heavy Power Snatch
    65/75/85 Thanks Samy for the expert tuition.

    Immaculate Concept Fran (who makes these up?)
    19:59 75#

    ReplyDelete
  8. 01/20/2011

    Snatches
    75x3x2/90x3x2/100x3x1

    Immaculate Concept Fran
    14:18

    -Bert

    ReplyDelete
  9. Luke1/20/2011

    Found snatch 1rm - 145 lbs

    Immaculate conception Fran - 15:38

    ReplyDelete
  10. callie1/20/2011

    snatchy snatch 55/65/75 it was like lifting air. hahaha
    and 16:20 for the other thing

    ReplyDelete
  11. Khan1/21/2011

    Heavy Snatch
    45/60/70/80

    Immaculate Concept Fran
    11:40 @85

    ReplyDelete
  12. Anonymous1/21/2011

    Power Snatch 95/105/115

    Immaculate conception Fran - 16:23 @ 115

    Jay

    ReplyDelete
  13. Justin1/22/2011

    Did this on Saturday.

    immaculate conception fran: 18:37

    - Bieber

    ReplyDelete