Oct 14, 2012

101512 Monday

Skill Day
Focus on Active Shoulders and Depth
"Snatch & Weighted Pullups"

Pressing Snatch Balance:
3-3-3-3-3  45/35
Hang Power Snatch
5-5-5-5-5   95/65
Weighted Pullups 3-3-3-3-3   25/10

Pressing Snatch Balance

Hang Power Snatch

Weighted Pull-ups


Matt B. said...

"CrossFit" for me the last week and a half has been pulling up old flooring, moving in boxes of hardwood, and laying hardwood down. Mallet swings on the floor nailer for hours at time. Where CF training has helped me - forearm muscular endurance, strength and endurance to keep my lower back extended (not hunched, or flexed), and hamstrings like a supple leapard to stay in the deep squat (instead of standing and hunched over). Several dozen hours of manual labor later, the only thing worse for wear is an index finger that took the brunt of several hammer swings.

scottnkelly9901 said...

IMCF Hohenfels:

Good way to start the week.

Took some practice just to get the snatch presses. Scaled the power snatches to 65lbs and really focused on technique. Upped the weighted pull-ups to 40lbs.

Ed said...

Injury precluded the snatch work at anything above PVC weights, so I stopped there.

Worked 40 lb across all sets for the weighted PU and worked in 10 GHD SU between sets.

Finished with 3x 800m run, 2:48, 2:44, 2:50. Rested to the 5min mark on a running clock (so finish the 800, note time, and let watch run until 5 min before resetting for the next round). Ideally 800s like this would be in the 2:40 range, though I'd likely be closer on the track.

Ross said...

IMCF SD Detachment

Took some work to get the snatch presses down, had to work four sets with the broom stick before I could get it with the bar, but finally got the feel/motion down.

and Then huge smile, Wait a minute you mean today I can actually do Snatches with out having to go into a full squat, oh what a glorious start to the week.
Worked my hang power snatches at

Weighted pull-ups did

Andy M. said...

AM workout: Max Effort Sleep for Time.

Hit the WOD at lunch, goofed up the structure...no internet at work today. Crippling.
Snatch balance - 5x5 at 45.
HPS - 5 ax 95/95/95, 3 at 115/135. Finished with 1 rep every :30 until failure, 5 at 135.
WPU - 2 x 45/60/70/80/90 (F - got 1 3/4 reps)

Charles Day said...

Veered from the IMCF WOD today;
Strength: Bench press – 5 reps @ -5% of 5 RM, 3 sets x 5 reps @ -10% of 5 RM.

Stamina: 4 rounds, not timed: 20x bench press @ 45% 5 RM, 75x supine ring pull ups, 25m WTD overhead lunge (45#/25#).

Work Capacity: Cindy – completed 18rds!
Did see some new comers in the gym today encouraged them to make it out to fundamentals and try to hit some of the organized times!