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Monday, 7 November, 2011

Posted by Mandee on November 6, 2011   |   13 Comments

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 HughsCrossFit Journalpreview video [wmv] [mov]

Pablo Vega on The Richest 5K – video [wmv] [mov]

13 responses to “Monday, 7 November, 2011”

  1. Tracey says:

    SCOTT AND TYE! My Scott is a beast on rope climbs 😉

  2. Larry Lowe says:

    Still recovering from doing Friday’s snatch workout on Saturday.

    145

    couldn’t get 155 locked.

  3. Meghan says:

    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:)

  4. Robert S. says:

    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!!!

  5. Jane says:

    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.

  6. Tye says:

    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.

  7. Mac says:

    175 – almost 185 but just not there yet.