Thursday 3.25.10

SWOD:
Power Snatch 1RM

Metcon:
Perform for time:
-150 Double Unders

WOD Tips:
For the SWOD, this is the power variation of the snatch, meaning you don't drop into a full squat. Receive the bar in a quarter squat. This will be easier technically, but harder on the muscles as you have to pull the bar higher.

For the metcon, it's as simple as it looks. It doesn't matter if you can do 50 in a row, 5 in a row, or even 1. If you can do 'em, do 'em right! If you absolutely can't get even one, the sub is tuck jumps.
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12 comments:

  1. BillThursday, March 25, 2010 7:58:00 AM

    SWOD: still working form on the snatch. did 5 reps at 95 lbs and got 1 rep right and left handed (1 arm)at 65 lbs.

    Metcon: 9:46 for double unders

    ReplyDelete
  2. CraigThursday, March 25, 2010 8:10:00 AM

    185 for the Power Santch. Definetely going to make a goal to improve that weight on the next quarter goals.

    Metcon: 6:31

    ReplyDelete
  3. DanyelThursday, March 25, 2010 8:42:00 AM

    Hey guys!
    Ran 4 miles this morning to help loosen my quad, and it felt great. I am ready to hit it hard tomorrow 5am sharp.

    P.S. I am bringing a friend...a newbie to CF

    ReplyDelete
  4. john aThursday, March 25, 2010 10:26:00 AM

    Power snatch 95lbs
    150 double unders or 450 singles = 6:32

    got to 12 double unders and switched to singles.

    Hey bill glad to see fog wasn't to thick this morning...0930 class no fog. Lol

    ReplyDelete
  5. Melissa MThursday, March 25, 2010 10:28:00 AM

    60 for power snatch - worked on form.
    450 single jumps 4:15.

    ReplyDelete
  6. DavidThursday, March 25, 2010 1:06:00 PM

    Power Snatch: 95Lbs and worked form

    150 Double unders (one at a time): 14:00 even, and according to Craig, Bill looks good from behind.

    ReplyDelete
  7. Kyle G.Thursday, March 25, 2010 4:47:00 PM

    I wasn't planning on workin' out this Am. However, everyone looked like they were having to much fun! So I jumped in with a light 135lbs power snatch and a 150 doudle unders for s MetCon time of 6:32.

    Great Job to all!

    ReplyDelete
  8. BradThursday, March 25, 2010 4:54:00 PM

    SWOD: 190 power snatch. I didn't wearm up NEARLY enough tonight due to lack of time, so I stopped there.

    Metcon: 150 double unders as rx'd in 2:59. The going got rough around 100.

    ReplyDelete
  9. FrankThursday, March 25, 2010 5:59:00 PM

    Power Snatch: 145
    Metcon: (16:53) as rx'd

    ReplyDelete
  10. CarolThursday, March 25, 2010 6:00:00 PM

    Power Snatch:55
    metcon: 6:52 (tuck jumps)

    ReplyDelete
  11. DougThursday, March 25, 2010 6:33:00 PM

    swod: 95 need to shrug more/homework
    metcon:150 dbl.unders 14:50 Humbling..

    ReplyDelete
  12. UnknownThursday, March 25, 2010 7:05:00 PM

    John E
    SWOD 95
    MetCon 150 DblUnder 19:14

    ReplyDelete

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