Thursday 9.16.10

*****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.

18 comments:

  1. SWOD: Power Snatch 95#x3 (felt like i had more.. ran out of time)

    Metcon: 21-15-9
    Overhead Squat 75# / 20" box jump in 10:38

    ReplyDelete
  2. SWOD: Power Snatch 95# x3

    Metcon: 21-15-9
    Overhead Squat 95# / 24" box jump in 5:46

    ReplyDelete
  3. Nursing my hamstring..did volkswagon: 21:47

    ReplyDelete
  4. Swod: Power snatch 65x3
    Metcon: 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.

    ReplyDelete
  5. Power Snatch...120
    WOD...9:54 @ 115
    24'' box jump

    ReplyDelete
  6. power snatch 50lbs
    Wod 8;40 @45lbs
    20" box jump

    ReplyDelete
  7. power snatch 105lbs
    Metcon: 10:42
    95lb ohs
    24" box jump

    ReplyDelete
  8. Power snatch 85 lbs.
    Metcon: 13:25 @75 lbs.
    24" box jump

    ReplyDelete
  9. power snatch @ 65lb

    Metcon: @ 65lb
    20" box jumps
    = 10:25

    ReplyDelete
  10. power snatch 45#
    Metcom: @ 45#
    Box Jump @ 20"
    = 14:31

    ReplyDelete
  11. PWR SNATCH 145 3RM METCON 13:43 @ 135LBS

    ReplyDelete
  12. SWOD 95#
    METCON Ohead squat remedial
    45# Bar
    24" Box Jumps

    ReplyDelete
  13. Swod 55 lbs
    Metcon: 7:33 45lbs/20"

    ReplyDelete
  14. SWOD- 75lb x 3

    Metcon: 8:48, 75 lb, 24 in box

    ReplyDelete
  15. SWOD: 95x3, 105x3, 115x3

    Metcon: 10:38 @ 95lbs, 24" box

    ReplyDelete
  16. SWOD: 55lbs 3RM Did 65lbs but not for 3 sets of 3

    Metcon: 7:23 @ 55lbs first set of 21, but dropped to 45lbs for the rest.

    ReplyDelete
  17. SWOD: 65lbs - 3 RM

    Metcon: 10:48 @ 35lbs, 20" box

    ReplyDelete
  18. SWOD: 75#/95#/105#x1
    Metcon: 13:21 45#/24"

    ReplyDelete