*****GOALS*****
We are coming up on our 3rd quarter goals, to be completed by 9/30/10. How close are you on achieving those ones that you set for yourself?
SWOD: Power Snatch 3-3-3
Metcon: 21-15-9
Overhead Squat @ Power Snatch 3 RM
box jump (24”/ 20”)
It makes a potent combination when you mix a squat and a jump. One movement closes the hips usually involving an external weight placed on the body. The other movement reverses it and allows for a hip extension.
Post times to comments.
SWOD: Power Snatch 95#x3 (felt like i had more.. ran out of time)
ReplyDeleteMetcon: 21-15-9
Overhead Squat 75# / 20" box jump in 10:38
SWOD: Power Snatch 95# x3
ReplyDeleteMetcon: 21-15-9
Overhead Squat 95# / 24" box jump in 5:46
Nursing my hamstring..did volkswagon: 21:47
ReplyDeleteSwod: Power snatch 65x3
ReplyDeleteMetcon: 21-15-9
Overhead Squat @ 60#
box jump 20"
7:58
Really struggled with the power snatch and didn't get 65# x 3 until after the wod.
Power Snatch...120
ReplyDeleteWOD...9:54 @ 115
24'' box jump
power snatch 50lbs
ReplyDeleteWod 8;40 @45lbs
20" box jump
power snatch 105lbs
ReplyDeleteMetcon: 10:42
95lb ohs
24" box jump
Power snatch 85 lbs.
ReplyDeleteMetcon: 13:25 @75 lbs.
24" box jump
power snatch @ 65lb
ReplyDeleteMetcon: @ 65lb
20" box jumps
= 10:25
power snatch 45#
ReplyDeleteMetcom: @ 45#
Box Jump @ 20"
= 14:31
PWR SNATCH 145 3RM METCON 13:43 @ 135LBS
ReplyDeleteSWOD 95#
ReplyDeleteMETCON Ohead squat remedial
45# Bar
24" Box Jumps
Swod 55 lbs
ReplyDeleteMetcon: 7:33 45lbs/20"
SWOD- 75lb x 3
ReplyDeleteMetcon: 8:48, 75 lb, 24 in box
SWOD: 95x3, 105x3, 115x3
ReplyDeleteMetcon: 10:38 @ 95lbs, 24" box
SWOD: 55lbs 3RM Did 65lbs but not for 3 sets of 3
ReplyDeleteMetcon: 7:23 @ 55lbs first set of 21, but dropped to 45lbs for the rest.
SWOD: 65lbs - 3 RM
ReplyDeleteMetcon: 10:48 @ 35lbs, 20" box
SWOD: 75#/95#/105#x1
ReplyDeleteMetcon: 13:21 45#/24"