Friday 11.18.11

A sad day for Law Enforcement as Vallejo PD Officer Capoot was fatally shot yesterday, 11/17/11.  Take a moment to read about him at this Officer Down Memorial Page
SWOD: Hang Power Snatch 2-2-2-2-2

Metcon: On the minute for 15:
- 2 Power Snatches @ 75-85% today's top weight
- 2 Box Jumps

For the box jumps, go higher than your normal comfort zone.

Post weights and heights for each round to comments.


  1. SWOD: HPS technique entire time with 60/65lbs
    Metcon: 22in box, 65lb power snatch
    I literally slept less than 2 hours last night thanks to two sick and fussy kiddos and had to open at 5a so i wasn't feeling too strong this morning.
    Nice job this am Kate..thank goodness you came in cuz i would've gone back to bed and not got my sweat on!

  2. SWOD: 55, 65, 70, 70, 75x1 (back spasm on second rep)
    Metcon: modified workout because of jacked up back: 4100m row in 20:00 and back extentions.

  3. PowerSnatch Technique Practice
    Metcon 75# 30"Box+35#plate

  4. SWOD: 35, 45, 45, 55, 55
    Metcon: 40lb, 20 inch box

  5. Swod: 35, 45, 55, 65x2, 70x1 (failed three times on the second rep)
    Metcon: 55#, 28"

  6. SWOD: 55, 65, 75, 80, 85
    Metcon: 70#, 30" Box