Power Snatches and Ring Dips!!

Today's Lift:

Bench Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

6 Power Snatch @65% of 1RM

12 Ring Dips

200m Run

6 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

Group Sprint 400m

Burpee Wave x10

Shoulder Swing x10

MOD:

• Bench Press
• Kettlebell Swing
• Ring Dip

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

A Pair of Couplets

Today's WOD:

5 Power Snatch @ 60% of Snatch 1rm

20 Doubleunders

5 Minute AMRAP 

2 Minutes Rest

5 Thrusters @ Snatch Weight

Row 10 Calories

5 minute AMRAP

Followed by:

Crossfit DodgeBall

Warm-up:

Jump Rope 3 Minutes

Barbell Complex: 1x@45lbs/35lbs, 1x@75lbs/55lbs

Snatch Deadlift x5

Hang Power Snatch x5

Power Clean x5

Thruster x5

MOD:

Snatch

Doubleunder

Thruster

Row

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

Last Chance for 2012

Today's WOD:

35 Doubleunders

7 Power Snatches 115/75lbs

  

15 Minute AMRAP

Last on: 10 13 11

Warm-up:

Jump Rope 3 Minutes

2 Rounds of:

1. Strict Pull-up x10
2. Sit-up x10
3. Shoulder Swing x15
4. Burpee x10

MOD:

• Doubleunder
• Power Snatch

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Doubles & Power Snatches

Today's WOD:

2011 CrossFit Games Open #1

  

30 Doubleunders

15 Power Snatches 75/55 lbs

  

10 minute AMRAP

Last on: 01 23 12

  

Followed by:

  

Tabata GHD Sit-ups

Warm-up:

Jump Rope 2 Minutes

One Minute BarWork:

1. Hang Power Snatch w/bar
2. Overhead Squat w/bar
3. Snatch Balance w/bar
4. Power Snatch 75/55 lbs

MOD:

• Doubleunders
• Power Snatch
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Snatching and Running

Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

21 Hang Power Snatch @ Snatch 60% 1RM

Run 200m

15 Power Snatch@ Snatch 70% 1RM

Run 200m

9 Snatch Balance @ Snatch 60% 1RM

Run 200m

  

For time.

Time Limit: 16 Minutes

Warm-up:

1 Minute BarWork:

1. Back Squat w/bar
2. Hang Power Snatch w/bar
3. Power Snatch w/bar
4. Snatch Balance w/bar

MOD:

• Hang Power Snatch
• Power Snatch
• Snatch Balance

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: