Its All About Power!

  • March 19, 2013
  • By :
Coach Alec
Coach Alec

 

Warm up – 10 minute
10 burpee lateral jumps
10 high hang power snatch
10 low hang power snatch
10 Squat Snatch
10 Hang Cleans
10 pistols
10 burpee lateral jumps

Strength – 25 minutes
Power Snatch
2-2-1-1-1-1

Front Squat
5-5-5 – All heavy

WOD – 25 minutes
2 Rounds
750m Row
30 Alternating Pistols
15 Hang Cleans

Games (225/155)
Regional (185/135)
Open (155/105)

Ca$H Out –
50 calories for time on the AirDyne

16 Comments

  • Andrea Cooke

    03/20/2013 @ 1:22 am

    squat snatch up to 135

    emom 10: 3 front squats @165, 5 hspu….done, almost killed me though

    30-20-10 TTB, KB swings, push press @55- 6:30ish? (i forget what we got Bish)

    2x500m row (both around 1:50- arms were done) and MU transitions.

  • Andrea Cooke

    03/20/2013 @ 1:22 am

    squat snatch up to 135

    emom 10: 3 front squats @165, 5 hspu….done, almost killed me though

    30-20-10 TTB, KB swings, push press @55- 6:30ish? (i forget what we got Bish)

    2x500m row (both around 1:50- arms were done) and MU transitions.

  • McGuire

    03/20/2013 @ 12:19 am

    Warm up: Done
    Snatch: 135#, really need to work on technique.
    Front squat: 225#
    WOD: 17:31 @ 155#

  • McGuire

    03/20/2013 @ 12:19 am

    Warm up: Done
    Snatch: 135#, really need to work on technique.
    Front squat: 225#
    WOD: 17:31 @ 155#

  • Mattw

    03/19/2013 @ 11:41 pm

    Snatch: technique wrk
    Squat: #225
    Wod: 14:10 at #205
    Cashout: nope.

  • Mattw

    03/19/2013 @ 11:41 pm

    Snatch: technique wrk
    Squat: #225
    Wod: 14:10 at #205
    Cashout: nope.

  • Crowley

    03/19/2013 @ 6:43 pm

    Warm-up: done
    Power snatch: 155#
    Front squat: 225#
    WOD: 14:21 @185#
    Cash-out: 1:30, awful

  • Crowley

    03/19/2013 @ 6:43 pm

    Warm-up: done
    Power snatch: 155#
    Front squat: 225#
    WOD: 14:21 @185#
    Cash-out: 1:30, awful

  • Rhino

    03/19/2013 @ 6:02 pm

    boredom buster/get some trash talk going….
    http://games.crossfit.com/lboards/result?id=23173
    http://games.crossfit.com/lboards/result?id=102756

  • Rhino

    03/19/2013 @ 6:02 pm

    boredom buster/get some trash talk going….
    http://games.crossfit.com/lboards/result?id=23173
    http://games.crossfit.com/lboards/result?id=102756

  • Will

    03/19/2013 @ 2:06 pm

    Warm-up: done
    Power Snatch: 175#
    Front Squat: 225#
    WOD: 18:03 @205# w/3 extra cleans thrown in there since I started doing the cleans before the pistols and had to redo them after the pistols (as prescribed) in R1
    Cash-out: 1:41

  • Will

    03/19/2013 @ 2:06 pm

    Warm-up: done
    Power Snatch: 175#
    Front Squat: 225#
    WOD: 18:03 @205# w/3 extra cleans thrown in there since I started doing the cleans before the pistols and had to redo them after the pistols (as prescribed) in R1
    Cash-out: 1:41

  • DePrizio

    03/19/2013 @ 1:46 pm

    w/u: Done
    Power Snatch to 155. Went back down to 135 to find the right form. Went well. Looking forward to next go at it.
    FS to 185×5
    WOD: 16:07 Hang Cleans @ 175
    Cashout 50 cals airdyne: 1:01

    Did gymnastics wod w Gill after 8 rounds even. Pushups were shot after first few rounds.

  • DePrizio

    03/19/2013 @ 1:46 pm

    w/u: Done
    Power Snatch to 155. Went back down to 135 to find the right form. Went well. Looking forward to next go at it.
    FS to 185×5
    WOD: 16:07 Hang Cleans @ 175
    Cashout 50 cals airdyne: 1:01

    Did gymnastics wod w Gill after 8 rounds even. Pushups were shot after first few rounds.

  • Bowler

    03/19/2013 @ 12:22 am

    Alec lookin diesel. Beast!

  • Bowler

    03/19/2013 @ 12:22 am

    Alec lookin diesel. Beast!

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