12/12/2013


Main – CrossFit

Snatch (2-2-2-2-2-2-2)

Touch and Go
7 Challenging Sets (can increase or stay at the same weight)

Metcon (Time)

30 Back Squat (225/135)
30 Shoulder to Overhead (185/115)
30 Thrusters (135/95)

(Weights must be taken from floor -no rack. Workout should take 10-20 mins and should be a little heavy.)

11 thoughts on “12/12/2013

  1. snatch: 110#(PS)-110#(SN)-120#(SN)-120#(SN)-135#(SN)-135#(SN)-145#(SN)(1) + 145#(SN)

    metcon: 15:17
    i did back squat – 175#, STOH – 135# and Thrusters – 110#.

  2. Snatch
    135-145-155-165-165-165-165
    Completed back squat and shoulder to overhead rx’d. No thrusters

  3. Snatch: all at 115 really trying to work on form to get better

    Metcon: Scaled BS to 175, STOH to 115 and Thursters to 95

    did in about 11:00 minutes, so probably could have went a little heavier.

  4. why is it a must to get the bar from the ground? and what if i can’t power clean these weights? how can i get it from the floor?

  5. Snatch:
    115-115-115-115-115-125-125

    Metcon: 14:57
    Back Squat: 205
    Shoulder to OH: 125
    Thrusters: 95

  6. Snatch: 205 (did snatch yesterday so shoulders are a little worn out)

    METCON
    9:46 RX’d