WM

for loads;
Power Snatch - 1,1,1,1,1,1; 60 sec rest b/t sets
(this is not a 1RM...build quickly, last 1 will be somewhat tough)
+
Snatch Pull to navel - 3,3,3,3,3; 180 sec rest b/t sets
(arms locked, focus on extension at top, work hard here)
+
Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5; 120 sec rest b/t sets
(perfect form for all reps)
+
3 rounds for time;
30% BWT Overhead Squat x 21 reps
30 double unders
post weights and time for met con to comments

15 comments:

  1. Geoff AucoinDecember 27, 2008 at 11:13 PM

    You know somethin'? Frig this place, this is where I roll now!!

    http://optraining.blogspot.com/

    ReplyDelete
  2. Brent MaierDecember 28, 2008 at 8:35 AM

    Andrews version of Linda looks brutal with a capital "B". I'll go with you Geoff so I can roll you back out when your done!

    ReplyDelete
  3. SweeneyDecember 28, 2008 at 9:59 AM

    PS: 130
    SP: 198
    Complex: 98 (Glute strain)
    MetCon: 3:41

    ReplyDelete
  4. Brent MaierDecember 28, 2008 at 2:16 PM

    This comment has been removed by the author.

    ReplyDelete
  5. Brent MaierDecember 28, 2008 at 2:20 PM

    37/6'2"/198

    PS: 50/55/61/61/66/70kg (154 lbs)
    SP: 70/90/100/111/121kg (266 lbs)
    HPS/SB/OHS: 40/42.5/45/50/60kg (132 lbs)
    MetCon: 5:49

    Don't forget to double knot your shoelaces for the metcon! Legs were pretty smoked going into the second round. Broke the 2nd round of OHS into 2 standing sets, and the 3rd into 3's. First round of DU's were blazing but fatigue on the last round brought me an average of 1-4 DU's per attempt.

    Great job on the MetCon Sweeny!

    ReplyDelete
  6. MackDecember 28, 2008 at 3:23 PM

    132lb P Snatch
    220lb Pull
    105lb Complex
    4:24 Metcon

    ReplyDelete
  7. bsoDecember 28, 2008 at 4:48 PM

    PSn 65;95;115;135;135;140
    SnPull 140;185;205;225;225
    Complex 65;80;95;105;115
    Met con (55#, 180bwt) 4:13

    ReplyDelete
  8. Geoff AucoinDecember 28, 2008 at 5:07 PM

    PS: 145
    SP: 235
    Complex: 115
    Metcon: 3:37 (too lazy to add the 30% so I used 64lbs, big mistake, OH squats died in 2nd round)

    ReplyDelete
  9. GordDecember 28, 2008 at 5:20 PM

    ps-120 -failed at 125
    sp-201 -thanks for the coaching Trevor
    complex-95
    met con-3:19

    my word was "dendat" was all

    ReplyDelete
  10. rwcorsonDecember 28, 2008 at 6:12 PM

    Power Snatch-135
    Snatch Pull-230
    Complex-115
    Metcon-3:19 Legs were hurtin' big time after this one. Thanks Trevor & Geoff for the coaching.

    ReplyDelete
  11. Trevor SalmonDecember 28, 2008 at 6:35 PM

    power snatch - 135
    snatch pulls - 225 with straps
    complex - 76 snatch balance limiting factor and left shoulder began to give out.
    met con - 5:25 with 50lbs by round 2 it was apparent that nothing was left in strength of my left shoulder and struggled to keep the weight overhead.
    great workouts

    ReplyDelete
  12. AnonymousJanuary 14, 2009 at 7:24 PM

    Power Snatch: 95/115/125/145(f)/135/135
    Snatch Pull: 135/155/175/225/235
    HPS/SB/OHS: 95(f on 3 SB)/105/115/125(f on 1 OHS)/105
    METCON: 6:41 @ 70 lbs

    ReplyDelete
  13. Garage CrossfitterJanuary 15, 2009 at 7:38 AM

    Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5
    -Does that mean i perform 2hps,3sb,4ohs all within 1 set without putting the weight down?

    ReplyDelete
  14. Garage CrossfitterJanuary 15, 2009 at 1:53 PM

    power snatch up to 155

    snatch pull up to 215

    No snatch complex, left shoulder aggravated on the previous rest day fooling around

    metcon w/50lbs=4:15

    ReplyDelete
  15. Dave XFebruary 13, 2009 at 8:27 AM

    PS: 155
    SP: 275
    Complex: 115
    MetCon: 9:32 (F'ing double unders)

    ReplyDelete