''M.E. Snatch'' (06.10.2011)

Warm-up Drills (06.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
6 x Push-ups (CFGS)
9 x Abwheel Roll-outs
12 x Air Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates
-Shoulder Opening Drill (wall)

''M.E. Snatch'' (06.10.2011)
Snatch/Power Snatch 1-1-1-1-1

Notes: Work up to a heavy/PR single rep maximum Snatch/Power Snatch, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Athletes should choose either the full Squat Snatch or Power Snatch as the lift they will be working on developing for the next few weeks. Rest a minimum of 1:00 between attempts.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development(06.10.2011)
Complete as many rounds as possible in 10:00 of
30 x Double-unders
15 x KB Swings (32/24kg)

Post Rounds/Reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.10.2011)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.