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Friday October 23 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 2, 80% x 1 x 4
  • Snatch pull off riser - 85% x 4 x 5
  • Snatch push press - 87% x 4 x 2, 87% x 3 x 2
  • Back squat - 87% x 3 x 5
  • Weighted sit-up - 3 x 10
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6 Comments
Peach - Cornwall Crossfit - Canada 22/160lbs/5'10 2009-10-23
Hye just wanted to give you a shout out from Canada. Me and my boss are starting to move more and more into this type of programming. From a personal standpoint, I'm slightly addicted to this program of yours. It's working great with my lifts, and for the first time, I felt of a real front squat should feel. Thanks again for your generosity and hard work to put together this great programe. Usually not to many comments thanking you guys, but beleive me, they appreciate your work. Peaches.
bso 2009-10-23
* Snatch - 125 x 2, 130 x 1 x 4 * Snatch pull off riser - 140 x 4 x 5 * Snatch push press - 145 x 4 x 2, 145 x 3 x 2 (light) * Back squat - 265 x 3 x 5 * Weighted sit-up - 55 x 10 x 3 * SA Ext Rotation - 12 x 11 x 1, 15 x 6 x 2 @ 3010 tempo
Brian PCF 2009-10-23
Snatch 60x2x1 65x1x4 Snatch High Pull off Riser (misread the WOD) 65x4x5 Snatch Push Press 60x4x2 60x3x2 Back Squat 115x3x5 Weighted Situp 15lbsx3x10 (on GHD) Any critiques on form are welcome, video is at: http://www.vimeo.com/7229453
Jon 2009-10-23
Brian PCF, I'm a rank novice at this stuff, so I can't really comment on form (perhaps hips came up a bit too fast?), but the choice of music was ace.
bso 2009-10-24
Hey Brian, Just had time to watch the first couple minutes. Need to get the weight back on the heels in that first pull and, yeah, the hips are coming up a bit early.
bso 2009-10-24
Hey Brian, One more thing... watch the hip drive on the back squats too. You can watch Greg's back squat video to compare to yours. Chest and hips should rise simultaneously..... Nice work going to kilos.... Hell, I'm Canadian and I have a hard time working the conversions :)
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