Time: 5:00 a.m.
Hang Power Clean
5 x 1
Then
20-16-12 reps for time of:
Pull-ups
DB Power Snatch, 20% BW (bodyweight)
We will be doing the one-arm DB Power Snatch. The reps listed represent total reps, i.e., 20 reps implies 10 reps with the right arm and 10 reps with the left arm (choose any pattern of alternating arms that suits you: 10-10, 5-5-5-5, etc.). Click the above link for a description and video of the DB Power Snatch.
Credit for this metcon goes to Catalyst Athletics.
Everybody's having some fun. (01/23/09)
Posts
3 comments:
155
165
175
180-missed
175
Pull-ups and DB Power Snatch
4:14
A comment - I played basketball at school last night. This was the first time I had played in about a year. As was to be expected since I hadn't played in a while, my shot was not good, and my passing was off as well. But as for the "running up and down the court" part of the game, that was not an issue at all.
So . . . a new slogan:
"CrossFit - makes stuff easier. Except shooting and passing."
I admit - it needs refinement.
CF: Hang Power Clean
5 x 3
45, 55, 65, 75, 85
20# DB, Jumping pull ups (one less mat than last time! Woot!)
This one was a lung burner. Very "Fran-like"
5:20
50,50,60,60,70
Jumping pull-ups on 12' plus one mat.
DB powers with 25#
4:31
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