CF Warm-Up x 2
Heaving Snatch Balance 5 x 3 @ 50-55%
Split Clean 5 x 3
W.O.D.
Number of rounds in 10 minutes of:
Dumbbell Snatch, 10 reps (55lb, 35lb)
Plyo-Push Ups, 10 reps (one hand on a balance disk, explode through the push up, switch hands in the air and complete the next rep the same)
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7 rounds as rx'd
Posted by: Cari ~ Pear One | July 15, 2009 at 11:24 AM
is it 10 reps of dumbell snatch EACH ARM then plyometric pushups? or is it 10 dumbell snatches one arm each round? or ten dumbell snatches alternating arms each round?
Posted by: Eli | July 15, 2009 at 12:37 PM
6 rounds + 10 snatches & 7 pushups
as rx'd
Eli -- It's 5 reps each arm, each round.
Posted by: Lori ~ Pear Two | July 15, 2009 at 12:55 PM
thx :)
Posted by: Eli | July 15, 2009 at 12:57 PM
Hey all! Feels like I haven't posted in FOREVER! But I have been working out... just not able to follow the site all the time ;)
Today :
CFWU x 2
1 mile run 6.5 mph
1/4 mile run at 8 incline
3/4 mile run at 6.0
25 walking lunges
50 situps
25 walking lunges
20 jumping pullups
25 push ups
50 situps
100 crunches(varied)
50 situps
Didn't time it...
Posted by: Trisha ~ Pear Three | July 15, 2009 at 02:49 PM
welcome back Trish!
Posted by: Cari ~ Pear One | July 15, 2009 at 04:48 PM
Thanks Cari!! Looking forward to our night out!!! WOOHOO!!!
Posted by: Trisha ~ Pear Three | July 15, 2009 at 05:04 PM
Me too!! We are going to have so much fun!!
Posted by: Cari ~ Pear One | July 15, 2009 at 08:17 PM
5 mile run
heaving snatch balance 5x3 45-45-45-65-65-75
split clean 5x3 65-65-65-65-75
WOD: 8 rounds in 9:48
db snatch 25# (first round 10 each arm)
plyo push-ups
I'm lonely... can't wait to work out with you guys again!
Posted by: Robin | July 15, 2009 at 08:39 PM
We miss you too, Robin! Hopefully we see you next week?
And other girls. . . looking forward to the night out too. Gonna be rockin my hot new jeans. Fanny by CrossFit!
Posted by: Lori ~ Pear Two | July 15, 2009 at 09:18 PM
heaving snatch balance 5x3 @ 95lbs
split clean 5x3:
131lbs, 177lbs, 199lbs, 221lbs, 241lbs x1 (pr) i am much stronger on the split clean as compared to the full squat clean
REST 5 MINUTES
AMRAP in 10 minutes of:
55lbs dumbell power snatch 10 reps
plyometric pushups (used two stacked 20kg plates instead of balance disk)
10 rounds + 1 dumbell snatch
pushups were MURDER
131lbs split snatch x10
dead hang chest to bar pullup x10
Posted by: Eli | July 15, 2009 at 11:53 PM
really young front desk guy came up the stairs to tell me to keep it down cause my weights were making too much noise (durring the AMRAP) and some lady i dont dont know (she was an obvious gym rat) chewed him out for being such a wus. it was priceless! i would have laughed if i wasnt in such PAIN :)
Posted by: Eli | July 15, 2009 at 11:56 PM