Monday, 28 Feb, 2011

Posted by Mandee on February 27, 2011   |   19 Comments

Warm up-

5 minutes of  PVC snatch high-pulls, reverse hypers, and  PVC overhead squats, focusing on technique and similarities between snatch pull and rowing mechanics.


For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Compare to 100321.


4 minutes spent on “The couch stretch” (a hip opener)

GOHEAVY workout-


2-2-2 reps


2-2-2 reps

Split Jerk

2-2-2 reps

“Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy.” – Winston Churchill

19 responses to “Monday, 28 Feb, 2011”

  1. Kerri says:

    My Dad’s FAVORITE quote!!! Thanks for posting!
    I don’t know how many times in my life I’ve heard this from him!! LOVE IT!

  2. Patrick says:

    Go heavy?

  3. Tye says:

    Just an early reminder to everyone about the first Men’s Social Night this Thursday. We’ll be at Plamor lanes starting at 6:30 and we have 6 lanes reserved which is enough for at least 30 folks to bowl a few games.

    21:15 RX’d. The squat snatches got old quick.

  4. Justin says:

    18:46 scaled to 30lbs
    Big improvement over last time, but still lots of shoulder mobility issues.

  5. Larry Lowe says:

    This WOD sucked!

    28:08 with 25lb dumbell

  6. Larry Lowe says:

    Naveen or Russell:

    I am going to be in San Jose for the next 4 days. Any suggestions on affiliates that I should visit. Crossfit Silicon Valley is 5 miles away, so I may hit that one to train with some fellow nerds.

  7. Kerri says:

    Nice pic, Amanda!! You make it look effortless!

    BTW, I am selling my car if anyone is interested: I’m including the link with info and specs. Share with anyone that you know, that might be interested, and have them email me: kewe99303@yahoo.com


  8. Will Blankenship says:

    Never gonna give you up, never gonna let you down, Never gonna run around and desert you, Never gonna make you cry, never gonna say goodbye, Never gonna tell a lie and hurt you – Rick Astley

  9. Will Blankenship says:

    21:38 @ 30#

  10. Erin B says:

    Nice picture, Amanda. You look so calm at the bottom of that pistol!

  11. Robb says:

    20:03 @ 25#

  12. tracey says:

    20:18 as Rx’d.

  13. Erin Atkins says:

    My legs felt like rubber after this one, and my squat snatches were UGLY!! Thanks, Jake, for pushing me through my crappy form 🙂

  14. Jason says:

    18:32 scaled to 12# and just OHS (no snatches). Wow – i’m really not flexible for overhead stuff!

  15. Robert S. says:

    Go Heavy:

    125-130-135(1) This was a pr for 1
    175-185-200(1) Also a pr for 1. Didn’t drop under the second rep.