every second counts

a pic from my future winter hangout - http://labuenavidaproperties.com/

for time;
snatch x 15 reps
9 push up burpees
snatch x 12 reps
12 push up burpees
snatch x 9 reps
15 push up burpees
(males use 95#, females use 65# for snatch)

full squat catch on snatch
ensure you stand up completely with lockout before bar returns toward floor
chest to deck and clap overhead with burpees

post time to comments

post wod fuel - male:
above 12% - 25g prot/25g carb
8-12% - 25g prot/35g carb
below 8% - 25g prot/45g carb
post wod fuel - female:
above 16% - 20 g prot/0 carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone

25 comments:

Geoff Aucoin said...

Look at that; we's gots people up in Edmonton at an Oly cert and he's throwing the Oly lifts at us. Nice work!

Hixy said...

Previous max snatch: 50 kg (111#) (probably 55 kg now - 122#)

Time as RX'ed, 42,75 kg (77,7%-85,5% of max): 11:59

Broken snatch sets:
1st 3x5
2nd 4x3
3rd 3x3

Push-up burpees unbroken. Breathing when clapping overhead.

PTS said...

9:30. not a real good performance but Snatch is getting better.

Rory Hanlin said...

6:44

Felt laxidasical today... Intensity just not there

unit said...

4:53

~gm2

Gord said...

8:51

Had to lower snatch weight to 88#.
Warmed up for 1hr & 15 min and still could not catch the 95# in the full squat.

Michael FitzGerald said...

8:16 with 66#. Once I get tired I begin to catch the weight higher. Which leads to some serious quad fatigue during the PUB's.

deejay said...

4:40 as rx'd

Chad Action Brandt said...

6:23
Legs just jacked! Best PUB's I have done, smooth!
You will get me one day Black Kat! Maybe :-)

Mack said...

5:59

Katrina Burton said...

7:52

65# snatch... first time doing snatches in a metcon. Menatlly challenging.

JGDunphy said...

This has been my first week with crossfit training....I am totally sold and loving it! I did doubt crossfit at one point in my life, until I actually tried the workouts and discussed the training with Steve, Mike, and Sean. James is doing an incredible job with program design and I am always looking forward to the next workout.

Anyways, my time was 10:27, just like Mike, as I began to fatigue I was catching the bar a bit high on the Snatch.

Brent Maier said...

Time: 7:49

Eating is out of wack with kids birthday and family visiting. I'm not sure how much that played into this time. Tough combination today.

Geoff Aucoin said...

Woke up this morning sick as a dog so I'm out for at least today. I rarely get sick but when I do it's always the same list of symptoms; head like a bag of rocks, nausea, lack of appetite and joints sore and stiff.

tania said...

11:51 at 55#

felt terrible. snatches became power snatches followed by overhead squats when I got tired. need to do more of those in metcons.

bso said...

Looks like I'll be doing this with tomorrow's tomorrow AM.

Sweeney said...

9:44 as rx'd (which I'm pleased about)

Focused hard on form and consequently intensity came second.

Remarkable how proper technique and path of the bar makes the rep seem effortless.

Burpees were a mental rest for this WOD for me.

SeanG said...

9:27 as rx'd

first time catching the snatch in the full squat, so warmed up for atleast twenty minutes doing reps and focused on form through this metcon.

Lauren said...

7:10 with 65#

Sam Edwards said...

only had DB available. did #40 squat snatch 15/arm.... 9:27

Bernie said...

8:27

Evan said...

Did it today, 7:45 @ 75lbs. Need to work on flexibility in the catch in order to progress weight

Steve said...

12:12

Garage Crossfitter said...

7:09

Garage Crossfitter said...

7:09