AMRAP in 3 minutes:
10 Power Snatch (95/65#)
10 Overhead Squats (same weight)
Rest 1 minute and repeat for 4 cycles.
Delicious!
Gabrielle on the jumping squats
23 thoughts on “A 4-cycle metcon!”
Joanna
WU x2
Burgener x2
Practice Snatch
AMRAP 3 mins
10 Power Snatch #55
10 Front Squats #55
Total – 5 Rounds + 5 Power Snatch (WOD modified for my gimpy thumb but even with lower weight and front squats it was “delicious” enough)
krista
i booked a 530 today, but if anyone is canceling their 415 i’d love to have it please
krista
i’ll keep my 530 so darrell can move into the 415 if one opens up
Darrell
thanks Krista
Darrell
If there are any 4:15 spots available I would take it as well thanks.
WTF? Ha ha ha ha ha ha!! Gilly?! Do you still fit in my pocket?
Marcel
CFWU x 2
Burgener WU x 2
Power Snatch Practice – got to 125#
WOD:
– 10 Power Snatch (65#)
– 10 Overhead Squats
Rest 1 minute and repeat for 4 cycles.
= 4 rounds + 7 power snatches.
Great job 6:30 crew, this was a sweaty delicious one!
krista
WUx2 and mobility
Burgener WUx2
Power Snatch practice 45(5)-55(5)-65(5)-70(1)-75(5 1s, really trying to have better form)
happy to get the 75, i failed on it the last time i tried back in april
WOD: with 65#
4 rounds and 10 power snatches
VERY happy to have done this as rx’ed! OHS are a big goat for me. not quite deep enough a few times, but getting way better. i even did the first 2 rounds unbroken – i really didn’t want to move that weight overhead more than a had to
great job everyone!
Jeff
Power Snatch Practice –> 125#
WOD (95#):
3 rounds + 10 PS + 7 OHS
Wanted more but my right shoulder kept saying no.
Welcome back Marcel. Great to workout with you again!
Great job 6:30 group!
Marcel
Thanks Jeff great to be back, awesome job as Rx’d!
Gabrielle
Warm up times 2
Burgener warm up times 2
Power snatch practice – up to 65#
WOD (40#):
4 rounds + 5 snatches
Holy cow those OHS’s are hard… Now I know I’m definitely a masochist because I put myself through this workout on purpose: I will kill that goat if it’s the last thing I do 🙂 And then of course, I had to drop the C bomb after round two… Marcel, thanks for the gift of extra fitness lol Wasn’t too happy when you first caught it, but after that workout, burpees were actually fun!
Great job tonight everyone! Tim, I have to say it again, you totally impressed me tonight – you’re strong and your form on these tough, technical moves was awesome 😀
Gabrielle
Oh and I have to say that I’m pretty excited that I finally managed to do my last ten OHS unbroken – Woohoooooo!
krista
yay for kicking goat *ss gabrielle!
and hearing you fly through the snatches behind me kept me pushing for more too.
Tracy
Way to go Gabrielle! Great determination, when I grow up I want to be a “good” crossfitter like you! 😉
Heidi
WU x2
Burgener x2
Practice Snatch
AMRAP 3 mins
10 Power Snatch #65
10 Front Squats #65
1 min. rest.
Repeat for 4 cycles
5 Rounds + 10 Power snatches…after all my calculating this morning, I still managed to miscount. I guess that 11th component of fitness still needs some flexing.
Tough work out! While the OHS were no picnic, for me the bigger challenge were the power snatches.
Tracy
Warm up times 2
Burgener warm up times 2
Power snatch practice made it up to #75
WOD Modified (grrrrr)
10 Power Snatch (55#)
10 Push press (55#)
5 Rounds +5 Power snatch…this was an awful WOD!
Gabrielle
Tracy, modified or not, you rocked this one 🙂 You’re one strong Crossfit chick 😉
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WU x2
Burgener x2
Practice Snatch
AMRAP 3 mins
10 Power Snatch #55
10 Front Squats #55
Total – 5 Rounds + 5 Power Snatch (WOD modified for my gimpy thumb but even with lower weight and front squats it was “delicious” enough)
i booked a 530 today, but if anyone is canceling their 415 i’d love to have it please
i’ll keep my 530 so darrell can move into the 415 if one opens up
thanks Krista
If there are any 4:15 spots available I would take it as well thanks.
WU x 2
Burgener WU x 2
Power Snatch Practice
WOD @ 55# – 4 rounds + 5 Snatches 😀
Great work everyone!
Gabrielle, jou lookin’ good baby!
WU x 2
Burgener WU x 2
Power Snatch Practice
WOD:
– 10 Power Snatch (45#)
– 10 Overhead Squats
Rest 1 minute and repeat for 4 cycles.
= 4 rounds + 3 power snatches.
Delicious, all right….
just wanted to pass on that I ripped my shirt tonight due to my pullup back and shoulders. good times 🙂
Incredible Hulk? Or maybe Hulk Hogan?
WTF? Ha ha ha ha ha ha!! Gilly?! Do you still fit in my pocket?
CFWU x 2
Burgener WU x 2
Power Snatch Practice – got to 125#
WOD:
– 10 Power Snatch (65#)
– 10 Overhead Squats
Rest 1 minute and repeat for 4 cycles.
= 4 rounds + 7 power snatches.
Great job 6:30 crew, this was a sweaty delicious one!
WUx2 and mobility
Burgener WUx2
Power Snatch practice 45(5)-55(5)-65(5)-70(1)-75(5 1s, really trying to have better form)
happy to get the 75, i failed on it the last time i tried back in april
WOD: with 65#
4 rounds and 10 power snatches
VERY happy to have done this as rx’ed! OHS are a big goat for me. not quite deep enough a few times, but getting way better. i even did the first 2 rounds unbroken – i really didn’t want to move that weight overhead more than a had to
great job everyone!
Power Snatch Practice –> 125#
WOD (95#):
3 rounds + 10 PS + 7 OHS
Wanted more but my right shoulder kept saying no.
Welcome back Marcel. Great to workout with you again!
Great job 6:30 group!
Thanks Jeff great to be back, awesome job as Rx’d!
Warm up times 2
Burgener warm up times 2
Power snatch practice – up to 65#
WOD (40#):
4 rounds + 5 snatches
Holy cow those OHS’s are hard… Now I know I’m definitely a masochist because I put myself through this workout on purpose: I will kill that goat if it’s the last thing I do 🙂 And then of course, I had to drop the C bomb after round two… Marcel, thanks for the gift of extra fitness lol Wasn’t too happy when you first caught it, but after that workout, burpees were actually fun!
Great job tonight everyone! Tim, I have to say it again, you totally impressed me tonight – you’re strong and your form on these tough, technical moves was awesome 😀
Oh and I have to say that I’m pretty excited that I finally managed to do my last ten OHS unbroken – Woohoooooo!
yay for kicking goat *ss gabrielle!
and hearing you fly through the snatches behind me kept me pushing for more too.
Way to go Gabrielle! Great determination, when I grow up I want to be a “good” crossfitter like you! 😉
WU x2
Burgener x2
Practice Snatch
AMRAP 3 mins
10 Power Snatch #65
10 Front Squats #65
1 min. rest.
Repeat for 4 cycles
5 Rounds + 10 Power snatches…after all my calculating this morning, I still managed to miscount. I guess that 11th component of fitness still needs some flexing.
Tough work out! While the OHS were no picnic, for me the bigger challenge were the power snatches.
Warm up times 2
Burgener warm up times 2
Power snatch practice made it up to #75
WOD Modified (grrrrr)
10 Power Snatch (55#)
10 Push press (55#)
5 Rounds +5 Power snatch…this was an awful WOD!
Tracy, modified or not, you rocked this one 🙂 You’re one strong Crossfit chick 😉
check this guy out – what he does on the bike rack around 2:20 was really cool!
http://www.youtube.com/watch?v=Md8nyg2JggA&feature=player_embedded
Cool video Krista 🙂 Thanks for sharing! And great job on that workout too – it’s inspiring to see what can happen with hard work 🙂