3 Rounds For Time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
Post time to comments.
Accessory Work
Snatch Technique
Memories of "Fran"
Alex Rodriguez and the invisible depths of steroid abuse slate
Face transplants for the "socially crippled" slate
20 lbshang power snatch
only 1 set of L-pullups per round
27(5?):45
Didn’t feel enough shoulder stability with the full Squat snatch for 126 reps fatigued. Decided to sub Power Snatches.
“Joshie” 34:15 as Modified40# Power SnatchL-Pull-ups
While I wasn’t crazy about this workout, it was kind of nice to trudge through a longer WOD for a change.
My Joshie:3 rounds of21 full DB snatches (left arm)21 L-Situps21 full DB snatches (right arm)21 L-Situps
40:40
L situps definitely crushed me. Had to do them in sets of three. Switched my grip after the first set in the first round.Dumbell snatches felt good, focused entirely on technique, even so had a few compromising snatches. Eventually had to do these in sets of three as well.
Weakness WoD (nft)3 rounds of ten 40lbs thrusters.3 rounds of ten 24inch box jumps without donkey kicking. Goal was to be at complete hip extension upon landing on the box.
Burpees to be done a little later. Will log them when completed.
30 lb power snatchL pull up which looked more like a deformed h with an amputated appendage that had been brought up on a lifelong diet of cheetoes and peyote… in other words, not possessing what one might call conventional beauty.33:09
After lunch, main site WOD95 pound Sumo-deadlift high-pull, 10 reps10 Ring dips14:41SDHP’s were all unbroken. Dips fell apart after the first round.
oh, main site wod was 7 roundsthat makes a difference
heeeeeey everyone! visited crossfit invictus in san diego this morning. met our cf friend cynthia and did a great wod.
valentine’s day massacre50-40-30-20-10box jumpskb swings
used a HIGH box (higher than our usual ones – 24″ i think) and 16kg kb.
21 flat.
they have a great space and are great people! off to watch some rugby now!
also, did my day 45 burpees!
happy vday everyone!
My scaled Joshie:20 pound Dumbbell snatch, 12 reps R12 Pull-ups on tan band20 pound Dumbbell snatch, 13 reps L12 Pull-ups on tan band3 rounds – 19:14Snatches were mostly full squat, I think.
Before class Margie and Shane witnessed my first pull-up. It wasn’t strict but I got over the bar. 😀
1st level I workout40 pound db snatch left 2121 L pull-ups40 pound db snatch right 2121 L pull-ups3 rounds 28:43
L pull-ups started off clean but then they looked more like obtuse triangle pull-ups and the last couple reps of the final round of pull ups were running start and jumping pull-ups.
Bethany that pullup was legit lady!
joshie – good grief! i did like this lengthy WOD.
i think my time was in the 33mins +.did power snatches. 25lb. i’ll do heavier next time.pull ups..felt i was finally getting stronger on these, but not today. started off blue band standard pull ups, then went to green band kipping.
Joshie paid me a visit, reminded me that I took a true rest day yesterday and I owed burpee back taxes. Warned me that Mr. Joshua would collect tomorrow if I didn’t pay the squeeze today…
Decided to try something different:
Burpee WOD:3 rounds of25 burpees3 minute rest
Results:
Round 1: 0:59.43 minute restRound 2: 0:58.23 minute restRound 3: 1:09.5