Warm-up:
30 second row, 30 second Kettlebell swings, 30 second abmat sit-ups, rest 30 seconds x 4
Workout:
Snatch
1-1-1-1-1-1-1
Cool-down:
3 x 10 Reverse Hypers
3 x 10 Glute Ham Raises
Powerlifting:
A: Overhead Squat 5 x 3 @32×1;Rest 3:00
B: Snatch Balance work up to a heavy double in ten minutes.
C1: Overhead walking lunges 4 x 20; Rest 30 seconds
C2: GHD sit-ups 4 x 20; Rest 30 seconds
D: 180 Second accumulated FLR; As many attempts as needed.
“CrossFitting With Asthma” with Chance Hughs, CrossFit Journalpreview video [wmv] [mov]
Pablo Vega on The Richest 5K – video [wmv] [mov]
SCOTT AND TYE! My Scott is a beast on rope climbs 😉
Still recovering from doing Friday’s snatch workout on Saturday.
145
couldn’t get 155 locked.
The great experiment this weekend was successful–ran a 1:55:30 half marathon with no training other than crossfit. My PR is a 1:40 (but that is with 60 training miles a week.) At that point, I could not do one strict pushup–let alone pullups, deadlifts, rope climbs, etc. At this point of my life with the kiddos and business, I’ll take a slower run time in exchange for muscles:)
Wow, no training?? Meghan, you are awesome!
Great job!!
That is impressive…
Legit! Nice work!
Great job Meghan!
165 (PR)
Finally hit my goal of getting a bodyweight snatch. It took some solid coaching from Tracey and watching some videos that Karen was kind enough to record for me. Thanks ladies!!!
That’s awesome Robert! Nice work on BW Snatch!
90#- don’t think I have a previous 1 rep max. Thanks to Tracey for the coaching, I wouldn’t of tried it that last time without that push.
160 pr by 5 lbs.
I had been stuck at 155 for a long time, thanks to Tracey and Larry for some great coaching. Just 10 more lbs to a BW snatch, I’ll get there soon.
175 – almost 185 but just not there yet.