Intensity!.....Or a really big yawn?!?!
SWOD: Snatch Grip Dead Lifts 5-5-5-5-5
Metcon: AMRAP 12min
- 3 Snatch Grip Deadlift (60% of Body Weight)
- 3 Seated Box Jumps (24/20)
- 15 Kipping or Jumping Pull Ups (NO BANDS)
The Snatch Grip Deadlift simulates the start of the Snatch. One thing that we should really focus on is the “Set UP.” Once you touch the bar the lift has started. With that in mind….Make sure that your hands are equal distance from the gnarling on the bar, you’re back on your heels, back is straight, shoulders over the bar, chest is up, head is in a neutral position, knees are being pulled out, CORE IS TIGHT, your knees are NOT past the front of your toes, and your shins & femurs are making a 90 degree angle.
THE CHALLEGE: On the first time you set up for the lift ask the coach to come over and see if they can spot anything wrong with your lift. For everything right with your set up that is ONE Burpee for the coach. For everything wrong with your set up that is ONE Burpee for you.
Post your times, comments, and how many burpees you had to do or how many your coach had to do
SWOD: 155x5
ReplyDeleteMetcon: 7rds w/jumping pu and 75lbs
Oh and I almost forgot the burpee score:
ReplyDeleteKyle: 10
Danyel: 0
hehehehe
SWOD 205X5X5
ReplyDeleteMETCON: 9RNDS @135 , 1ST 3 KIPPING LAST 6 JUMPING
SWOD 155X5
ReplyDeleteMetcon: 5 rds + 5 pull-ups RX, kipping, 24" box
Visited CrossFit West Santa Cruz this morning.
ReplyDeleteSWOD: Jerks 7x3 @ 95
MetCon:
200m sand bag run
10! KB swings (44), burpees
200m sand bag run
Time: 10:21
225x5
ReplyDeletemetcon: 7rds + 5 PU
315x5
ReplyDelete10rnds + 12 pull ups
* I wrote 11 rounds on the board which is wrong. I blame it on hypoxia*
swod: to 185x5 lots of technique work, may have to pay up some burpees.
ReplyDeletemetcon; 7rnds +3+3+14 rx
Craig is a wealth of knowledge fyi about nutrition, awesome!!
Speaking of his nutrition knowledge, here is Craig on the why In N Out fries are paleo:
ReplyDelete"They are fresh and haven't added any crap to it that most fast food places do to keep packaged potatoes from browning. And the fries are the only thing going in the oil so there is no residual omega 6 or gluten run off from other items in the same oil. So it's a decent paleo meal, especially post workout or for someone who doesnt need to lose weight."
Best nutrition advice I've ever heard.
Awesome job on the 80 pullups Holly!
ReplyDeleteSwod: 185x5
ReplyDeleteMetCon: 8 rds + 2 sbjs w/ 115
Barbell Club:
ReplyDeleteSnatch warmup
Snatch
75% 3x3sets
80% 3x3sets
85% 2x2sets
90% 1x3sets
Front squats
Swod: up to 135
ReplyDeleteMetcon: 5 rds + 2 snatch grip dead lifts @ 81#, step ups