Warm-up Drills (02.03.2011)Row 750m
''Burgener Drill'' (2Rnds/PVC)
7 x Deadhang Pull-ups (supinated hands)
9 x Push-ups (cfgs)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-ITB Stretch
''Heavy Power Snatch'' (02.03.2011)
40-60%x2x2(Warm-up Sets)
70%x1x3
80%x1x3
90%x1x3
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
''Pincmistocles'' (02.03.2011)
Complete as many rounds as possible in 10:00 of
5 x Squat Clean and Jerk (135/95lbs)
30 x Double-unders
Notes: For those that need to sub for Double-unders use 15 x Box Bounds; Jump over a 24/20'' Box.
Mobility WOD
CrossFit Endurance Rest Day (02.03.2011)
Heavy power snatch: 95/110/120
ReplyDeletePincmistocles: 4 rounds @ 135
"Pincmistocles"
ReplyDelete6 rounds +1 @95lbs
Hvy power snatch 65/85/95
ReplyDeletepincmistocles 2rds 5/1 @115lbs
birthday special wod
50 gasmask jumping pullup burpees
Power Snatch
ReplyDelete85x1x3
100x1x3
115x1x3
Pincmistocles
3 + 3/0 rx'd
Bane of my existence.
-Bert
Heavy Power Snatch:
ReplyDelete35/40/45
Pimcistocles:
3 rounds + 5 Squat Clean&Jerk
Alison
Power Snatch
ReplyDelete60/70/75
Pincmistocles
4 rounds (95lbs)
95/110/120
ReplyDelete3 rds @ 135
100/115/135
ReplyDeletePink Testicles(BLaura) 6rds +2 c&j
Danny
Heavy Power Snatch
ReplyDelete85/85/105
pincmistocles (??)
95# and box bounds - 3 rounds
snatchy 65/75/85
ReplyDeleteother stuff 3 rounds with 95 lbs and dunders. and i may or may not have fucked up my knee? how does that even happen with this shit.
Powersnatch
ReplyDelete85/95/105 - Think it's time to move up the weight.
Pincmistocles
115 and 4 rounds even.