Monday, April 25, 2011

Power Snatch
3-2-2-1-1

5 rounds
10 Dead Lift  185/135 or 50 % of your one rep max
10 Squat Jumps

rest one minute between rounds

Post WOD
Snatch Grip Dead lift  3x5
work up to 75 % max of one rep max power snatch
3x5
Posted by at

8 comments:

  1. JoelApril 25, 2011 at 7:19 AM

    Power snatch: up to 73# new PR

    WOD: 7:24 @ 120# the legs are going to love this one for the next couple days.

    Post: 3x5 snatch grip dls @ 65#

    ReplyDelete
  2. DrywallApril 25, 2011 at 4:01 PM

    Lahaina crossfit
    4 rounds 2.5 min on, 1 min rest
    200m run
    135# power clean x3
    135# push press x5
    Then max reps of a different body weight to end each round
    1. Sit ups 63
    2. Push ups 56
    3. Air squats 62
    4. Pull ups 29

    ReplyDelete
  3. John AndersonApril 25, 2011 at 6:46 PM

    Metcon @ 225# - 6:02

    Snatch deads @ 95#

    ReplyDelete
  4. JLApril 25, 2011 at 7:29 PM

    @ JohnA - Way to set the rhythm for the rest of us!

    ReplyDelete
  5. thomas wubbenApril 25, 2011 at 8:21 PM

    power snatch: 95-105-115-125(press out)-125(fail)-120(press out)-120 (old PR)...need to work on shooting hips back to catch in 1/4 squat

    metcon @ 155#: 6:28

    post snatch grip dls @ 95#.

    ReplyDelete
  6. TylerApril 25, 2011 at 9:32 PM

    Power Snatch: Need an overhaul on my form. stopped at 155.

    Metcon: 6:07 at 185#

    ReplyDelete
  7. DayoApril 26, 2011 at 6:50 PM

    Power Snatch: #135.

    Metcon: 6:52 at 185#

    ReplyDelete
  8. kyle bApril 29, 2011 at 11:45 AM

    powr snatch 145

    metcon 6:40 at 185#

    ReplyDelete

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