Monday, August 11, 2014

8/12/14

1. Snatch complex:
Snatch + hang snatch + overhead squat: work up to a heavy set
*10:00 cap*

 2. Power snatch: 2X2 @ 85% of heavy set
*Do 1 set every 2:00*

 3. WOD

 How fast can you complete 30-20-10?
Burpees
Toes to bar

 *10:00 cap*

 Post load and time to comments:

 How long does it take to improve in CrossFit?
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13 comments:

  1. BKAugust 12, 2014 at 8:27 AM

    170#
    145#
    82 reps rx

    ReplyDelete
  2. ZakAugust 12, 2014 at 9:04 AM

    145#
    125#
    8:24 rx

    ReplyDelete
  3. LexiAugust 12, 2014 at 11:54 AM

    10:46rx

    ReplyDelete
  4. NatalieAugust 12, 2014 at 2:23 PM

    55#
    40#
    20-15-10 knee ups 7:55

    ReplyDelete
  5. DerekAugust 12, 2014 at 7:16 PM

    110#
    85#
    8:57 - Hanging Knee raises

    ReplyDelete
  6. audrey.ale81August 12, 2014 at 7:40 PM

    100#
    90#
    108 reps RX

    ReplyDelete
  7. DahliaAugust 12, 2014 at 8:27 PM

    #75
    #65
    8:09 RX

    ReplyDelete
  8. AlyxAugust 13, 2014 at 7:13 AM

    75#
    65#
    7:53 rx

    ReplyDelete
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