Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)
Showing posts with label SN-PU. Show all posts
Showing posts with label SN-PU. Show all posts
Tuesday, December 8, 2009
Monday, April 27, 2009
Tuesday, 28 April 2009
Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
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