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Monday, October 17, 2011

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
Post loads to comments.

WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov]
at

12 comments:

  1. Carport CrossfitOctober 17, 2011 at 12:09 AM

    Muscle snatch - strong pull from the pockets, no rebend of the knee

    Power Snatch -Rebend okay, do not break parallel. Keep the hook grip as long as possible, aggressive turnover.

    Full Snatch - You must break parallel each rep. Keep the hook grip as long as possible, aggressive turnover.

    ReplyDelete
  2. CoriOctober 17, 2011 at 4:54 AM

    muscle snatch vid:
    http://www.youtube.com/watch?v=YvJSA6KFdx4

    ReplyDelete
  3. AmberOctober 17, 2011 at 5:26 AM

    Get those food logs ready, nutrition challenge starts today!!!

    ReplyDelete
  4. CoriOctober 17, 2011 at 7:36 AM

    nutrition food challenge tip o' the day:

    i've found that i tend to fall off the wagon most often when i'm STARVING! don't let yourself get to that point! on sunday afternoons, make little snacks to-go and keep in the fridge to grab on your way out the door. whether you're doing zone, paleo or some other lifestyle change, being prepared ahead of time makes all the difference. my fav zone 1 block to-go snack: 1 oz protein (chicken or turkey), a few nuts, and 1/2 of a small apple.

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  5. EdOctober 17, 2011 at 8:55 AM

    MS - 65-75-75M-75-85M
    PS - 85-95-105-105-115
    FS - 95m-85- had to leave

    ReplyDelete
  6. PumaOctober 17, 2011 at 10:37 AM

    May have to miss a few more days. Dirt bike wreck Saturday afternoon. I'm not walking real well. Then, got to go to Tampa, FL for work tomorrow.

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  7. CoriOctober 17, 2011 at 2:52 PM

    dirt bike wreck!? that sounds awful! what happened!?

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  8. PumaOctober 17, 2011 at 6:40 PM

    very quick, very unintended dismount on my backside

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  9. PaulOctober 17, 2011 at 7:14 PM

    Dad Duty tonight, see yall in the morning.

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  10. CoriOctober 17, 2011 at 8:29 PM

    i can't remember my progressions, but here are my maxes:
    90# 1RM muscle snatch
    90# 3RM power snatch (got 95x2)
    75# 5RM squat snatch (got 80x3) and then i had to leave...i would like to think i could work up to 85 or 90, but man, i was getting TIRED!

    my thumbs are going to be SO sore from the hook grip.

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  11. DREWOctober 18, 2011 at 12:04 AM

    145 for all 165 for a few

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  12. Judy RanelliOctober 18, 2011 at 8:03 AM

    MS 25-35-45-45-55
    PS 45-45-55-55-55
    S 25-25-25-25-25

    gotta work on that mobility

    ReplyDelete