A little pre-race color for the cheerleaders!
Perform a snatch from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor, hang and mid-hang. For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity. Coach will determine the best order for each athlete.
Then
OPEN WOD 11.1 - video [wmv] [mov]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post max loads, rounds and fractions of rounds completed to comments. Compare to 3/17/11, 3/24/11, 6/10/11, 11/6/12, 1/30/13, and 6/28/13.
BURPEES-TO-BABY: 65 burpees!
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WHOLE LIFE CHALLENGE - Get Registered NOW!!
The Whole Life Challenge isn’t about trying to compete, win, or get it perfect. It’s a practice in making small, personal, incremental changes in your daily life that stick... for days, weeks, months and years to come. USE THE CODE: WLCRYGaNthJH to join the Carport CrossFit WHOLE LIFE CHALLENGE and SAVE $5!
10 comments:
3+ 12 45#. 30 DU in a row with Cori as my witness!
got 145# on the 3 position snatch. Fell 24 reps short of my last workout but felt good come off a long weekend of GREAT nutrition! Ha! See everyone tomorrow...
Also, ran 2 miles.
Oh yeah 50# max 3 position snatch.
Oh yeah congrats Tonya on the DUs!
I did. I witnessed it! :)
Here is an awesome recipe for Zucchini "Fetucine Alfredo"!
http://www.thefoodee.com/recipe/4835/
Start getting prepared NOW for the Whole Life challenge! It's better to get rid of the foods you can't have BEFORE the start of the challenge instead of after! Also make sure you have snacks on hand for Saturday because the first few days of the challenge, if you've never done it before, you will be super hungry and struggling to adjust. But once you get adjusted, it's a piece of cake...haha...no pun intended! :)
Stuck with 65 lb on my 3 way snatch. 2 rounds + 3. Good going Tonya!
Yay Tonya!!!
20 minutes to establish a 5-rep max Back Squat
Then
TABATA Box Jumps and TABATA Toes to Bar for max reps.
8 tabata rounds of box jumps immediately followed by 8 TABATA rounds of toes to bar.
Post load and reps to comments.
sorry...the above is tomorrow's wod
50# on the 3-way snatch.
Ran the WOD with 35# (4+1 rounds) and got 19 consecutive DUs! Yay.
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