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Friday October 12 2007
Comments (9)  |  Help  |  Programs  |  Exercises

  • 3-position muscle snatch (high hang, hang, floor) - 3 x 3
  • Overhead squat - work up to a heavy double
  • Chins - 3 x max

3 rounds for time of:
1/2 Tabata row (4 rounds of 20 sec sprint / 10 sec rest)
25 Sit-ups

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9 Comments
Kaizan 2007-10-12
Bad link on the video mate.
Paul 2007-10-12
I just saved to disk and played it
Greg Everett 2007-10-12
Link fixed.
Allen Yeh 2007-10-12
Row 500m@5 - 139 Drag factor - 1:49
OHS w/ stick -15
invereted hamstring forward - 6L/R
arm swings - 10 for/back
leg swings - 10L/R
pushup - 10
wall slide - 8

Burgener warmup-45 x 1
3 position muscle snatch - (high hang, hang, floor) - 45 x 1, 45 x 3, 65 x 3, 85 x 3, 85 x 3 (45 seconds rest)
OHS - 45 x 5, 135 x 2, 155 x 2, 165 x 2 (PR!) (90 seconds rest)
chins - 11, 8, 4 (3 minutes rest)

Notes:
-CA WOD 12OCT2007
-OHS - PR for me! I didn't think of it till I was driving home that I could have tried 175, I quit after 165 because I knew 185 was too heavy and didn't think about rearranging the plates to get the right weight, they only have 10, 15, 25 ad 45 pounds in the bumper area. ADUH
-Chins - Didn't feel tired just didn't have it in me today
-Metcon - Skipped due to PT test in the morning.
Nathan Stanley 2007-10-12
3 pos snatch 45lbs 3 or 4 times just to warm up
75lbs (I have trouble w/ flexibility w/ going into the full squat

OHS (w/out squat stands) 75, 105, 135, 155

Pull-ups 8, 6 , 6
Martin Schap 2007-10-12
3 position muscle snatch- 89#x3x3
OHS- 135
Chins- 12-11-11

Switched the conditioning to:
3 rds-
1 minute left hand kb snatch (1 pood)
1 minute right hand kb snatch
1 minute sit-ups

with a full minute rest after each minute of work

L/R/sit-ups
12/12/28
19/21/26
16/20/27
Scotty Hagnas 2007-10-13
AM- 3 pos snatch - 45x3x3;65x3
OHS: 95x2;115x2;135x2;155x2;160x2 I haven't OH squatted heavy for over a year, I think - so I am pretty happy with a double 10 lbs under BW. R shoulder felt a little unstable, though.
Straddle planche x2"x3"x3" Felt weak on these.

PM- Pullups +53lbs x1;+73 lbs x1;dead hang x 14x10
WOD: X3 rounds
1/2 tabita row
40" total "L" sit
11:11'
I chose L sits in place of situps as I am trying to get thru CrossFit level 3 by the end of the year, and need to boost that L sit time. Rows averaged 96m per interval, 88m the lowest and 101m the highest.
ben moskowitz 2007-10-13
love the vid, would love to see more!
Geoff Aucoin 2007-10-15
88,93,98 for snatch
Worked up to 198 for OH Squat
12,11,12 for chins.
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