Dec 9, 2009


Snatch (full snatch, not power snatches)

this is intended to be a skill day, so if you are working on your technique, please use a coach (as available)

AMRAP 10 min of:
20 walking lunches (20 each leg!)
20 GHD situps

post wt and time for comment.

Highly suggested using the Burgener warmup here


jeffrey.paine said...

Snatch - focused on form and power, not so much on weight, 45, 65, 65, 75, 75

METCON - 3 1/2 rounds as RXed.

J. O'B said...

Snatch- Pressing Snatch Balance x2, Heaving Snatch Balance x2, 45# snatch. Need to work wall squats to keep my chest up.

METCON- Messed up and only did half the lunges, so 6.5 rds or maybe 5.5. Either way, a great ab workout. Had to reduce depth on last set of situps.

RW said...

Good to work full snatch today. I usually just settle for power snatch because it is easier.

Started with Burgener warm-up and then worked snatch balance.


METCON - 4 rds

Nick said...

after the warmup.. did Pressing snatch balance (5)x2, then Heaving snatch balance (5)x2 then did 5 x 2 on the full snatch.. all with the 45# bar only. Need to work chest position and that will help keep the bar in a good overhead position. It helped a great deal having John and Ryan check form and make corrections as I progressed

Metcon: 4 rounds plus 3 lunges on each leg

Michael said...

Crossfit total for study group assessment:

Shoulder Press = 150 (+ 5 lbs)
Back squat = 285 (+35 lbs)
Deadlift = 335 (+30 lbs)

Pretty happy with the improvements overall.

Brian said...

65-75-85-95-105-115(pr). Still struggling w/ getting under the wt quickly.
Metcon-4 rnds + 13 lunges

Phil B said...

didn't have time for the skills/drills...

metcon: 5 1/2 rounds (finished lunges) as rx'd.

D_E_K said...

Snatch - worked form only with light bar and added a whole 5 lbs. Only fell over once.

2.5 rds of the AMRAP.

C.L. said...

Did CrossFit Total for the study:

Shoulder press = 185 (+15)
Back squat = 300 (+15)
Deadlift = 405 (+90)

craigrr said...

sore quad, subbed 10 min AMRAP
10 knee to bar
20 crunches

5 rounds + 5 HSPU

John McGrady said...

SP- 155 (+20)
BS- 265 (+30)
DL- 295 (+70)

Probably sandbagged the squat b/c we're doing fight gone bad in the am.

Gary said...

Worked on form and still feel off: 45-65-65-75-75

Messed up metcon and did 3 rds for time instead of amrap.

Russ said...

CF Total for Assessment

SP- 145 (+10 since OCT)
FS- 265 (no change)
DL- 315 (+30 since OCT)

KGray said...

Crossfit Total for Study

Shoulder Press- 55lbs (+ 10 lbs)
Back Squat - 105 lbs (+ 40 lbs)
Deadlift - 165 lbs (+ 50 lbs)

MAJ Lynn W. Ray said...

CrossFit Total Assessment:
1 max reps

Shoulder Press: 95lbs
Back Squat: 165lbs
Deadlift: 245lbs

Saw gains in all three areas, thanks to Jeff Paine and Lisa on pushing me!