Wednesday, 19 June 2013

 

Strength WOD:

 

Snatch

1-rep max

(20 minute time cap)

 

then:

 

Main WOD:

 

“60% of the time, works every time”

 

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Power Snatch (60% of 1-rep max)

V-Ups

Supermans**

 

For Time

 

Post 1-rep max and WOD time to comments

 

**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).

 

Comments

  1. 155# Snatch (not a PR)

    14:06 RX
    w/ 95#

  2. RhondaG says

    73# Snatch

    10:14
    53# – 72.6% of max

  3. Christian Steichen says

    Max Rep: 165# PR by 20#
    WOD: 12:33 Rx @ 100#

  4. dgreen says

    165# Max Rep
    14:30 @ 100# some split some squat

    Snatch Parade

  5. Balboa60 says

    135# Max
    10:32 @ 80#

  6. 113# 1 max rep 7 # pr
    10:22 @ 68 #

  7. White Ape says

    I did the WOD at crossfithardknox.com,
    Ran short on time with DL’s, only did 405, but felt great at that weight
    Conditioning WOD: 9:47 Rx

    It was awesome to be back in a box!! I miss my MP peeps!
    My nutritionist scolded me the other day, so tightening up it is! Lean and mean upon return!

    Becky, here are my goals as you requested:
    1. 188, <14% BF (per dexascan)(<11% calipers)
    2. PR on any power or Olympic lift
    3. 200 DU unbroken

  8. beckyedwards says

    10:16 rx WOD

    108# split snatch. New PR!! New goal: body weight snatch.

    TONS of PR’s today! Board looks a lot different. Check it out! Great job everyone!

  9. 145# – PR

    13:46 @ 90#

    Apparently I didn’t have the best form as my back was about as tight as it has ever been! I thought I was going to have to stop at round 7…

  10. jboone says

    160 # Max
    14:35 @ 95#

  11. aragsdale says

    135 # 1 Rep Max.
    13:06 @ 80#

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