Tuesday 9.06.11

Notice the barbell is directly in line overhead, where if we were to draw a straight line to the floor creating a frontal plane, the bar would evenly split Kevin's body between the anterior and posterior regions.  That is what makes the Snatch so difficult, catching the bar in the exact position above head not too far forward or backward.
SWOD:  Snatch 1 RM.  Compare to 7.22.11 and get on the big board.

Metcon: As many rounds as possible in 12:00:
-3 Power Snatches @ 70% of today's 1RM Snatch
-6 Broad Jumps (6'/ 5')
-9 Pull Ups

Post weights and rounds to comments. cc

12 comments:

  1. SWOD- snatch practice

    METCON- 4 rds @ 65lbs, band and jumping pull ups

    ReplyDelete
  2. SWOD: 55 lbs
    Metcon: 4 rounds + 3 power snatches @ 50 lbs

    ReplyDelete
  3. 155#/ 8 rounds @ 115 + 3 PC&4 jumps

    ReplyDelete
  4. SWOD: 160 lbs snatch
    METCON: 6 rds + 3 snatch + 6 jumps @ 115 lbs

    ReplyDelete
  5. swod; 105 (failed x5 @ pr attempt 110)humbling, keep tryin'..
    metcon: ps @ 75/6 rnds +2ps

    ReplyDelete
  6. SWOD 190 1RM "PR"
    METCON 5 RNDS + 3 PWR SNATCH,

    ReplyDelete
  7. SWOD: 105lbs

    Metcon: 5rds + 5 broad jumps. 75lbs 3rd kipping pu then orange band

    ReplyDelete
  8. Swod: 65#, worked on keeping the bar close to my body and hip extension
    Metcon: 6 rds + 1 power snatch @ 45#

    ReplyDelete
  9. Crossfit Merced

    MetCon: 5 Rds for time
    5 Dead Lifts @ 225# (Rx was 295)
    10 Burpees
    7:02

    SWOD (Yes, after the MetCon):
    Power Cleans 3x3x3x3x3
    135# max

    I did not do the optional "cash-out" which was tabata box jumps

    ReplyDelete
  10. SWOD:
    175x1 pr for full squat snatch
    METCON:
    6 rounds+ 2 power snatch @ 135#/6ft broad jump

    ReplyDelete
  11. SWOD: 65lbs practice on keeping the bar close and hip extension
    Metcon: 5 rounds: 55lbs, six ft jump, and band pull ups

    ReplyDelete
  12. SWOD 115# more a power snatch.
    MetCon 3rds, 80#, jump PU.

    ReplyDelete