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Wednesday, May 18, 2011


Run 800 meters
21 Squat snatch, 75 pounds
21 Pushups
Run 400 meters
15 Squat snatch, 75 pounds
15 Pushups
Run 200 meters
9 Squat snatch, 75 pounds
9 Pushups

Post time to comments.

SKILL WORK:
Get inverted!
Inversion Basics [wmv]
Tuck - align hips for balance
Raise one leg - maintain balance
Switch legs - maintain balance
Both legs up - maintain balance
Skin the Cat - maintain control
at

7 comments:

  1. CoriMay 18, 2011 at 7:51 AM

    i've been waiting for this one...and then i missed it! maybe i'll come in saturday to make it up.

    ReplyDelete
  2. Judy RanelliMay 18, 2011 at 8:33 AM

    I gotta work tonight for someone out sick, so I am going to miss this joy... have a question though, what is a sub for squat snatch? Do y'all think I could squat snatch?

    ReplyDelete
  3. CoriMay 18, 2011 at 1:28 PM

    Judy, you would 3 piece it. you would snatch-grip dead lift the weight (meaning deadlift the weight with a wide grip on the bar). Then you would hang power snatch it to the overhead position. Then you would overhead squat it. You would need to pick a weight that you can ohs correctly and with proper depth.

    ReplyDelete
  4. AnonymousMay 19, 2011 at 7:22 AM

    did it rx'ed at nkc crossfit 14:40 our 400 is kinda long awesome workout.Z

    ReplyDelete
  5. WillMay 19, 2011 at 8:43 AM

    How were the squat snatches?

    ReplyDelete
  6. alexMay 19, 2011 at 10:52 AM

    14:42 rx.

    ReplyDelete
  7. CoriMay 19, 2011 at 4:21 PM

    alex rx!? NICE!

    ReplyDelete