Tuesday 2013.07.16

Power Clean and Jerk
5 x 1


Hang Snatch
6 x 2 (40% - 50%)


Hang Snatch
1 x 5


S.S. Bench Press
3 x 10


Metcon

Monday 2013.07.08

Power Clean and Jerk
5 x 1


Hang Snatch
6 x 2 (40% up to 50% if technique is solid)


Press
3 x 3 (finding my weights, so it might be ascending)


S.S. Bench Press
3 x 10


Metcon TBD


Power Clean and Jerk
200 x 1 x 5

Hang Snatch (actually hang power snatch)
77.5 x 2 x 3 (40%)
97.5 x 2 x 3 (50%)

Hang Power Snatch (below-knee)
135 x 5 x 2

Press
155 x 3
160 x 3 x 2

Didn't do SS BP

1 mile TT
6:04.75

Tuesday 05/04/10

Snatch
5 x 1

Compare to 04/14/10.


5 rounds for time of:
5 SDHP, 95#/65#
10 Slapping/Clapping Push-ups
20 Sit-ups

Compare to 02/15/10.


The original metcon was "Annie" (below):

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 03/24/10.

Sunday 03/14/10

5 x complex of:
Hang Snatch + Power Snatch + OHS
Load: 70% of Power Snatch 1 RM

(Courtesy of Ricky at CF Omaha)


"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30#
Pull-ups

Monday 01/11/10

Hang Snatch
5 x 3

Compare to 01/03/10.


5 rounds for time of:
3 Hang Clean, 135#/95#
6 Box Jumps, 24"/18"
9 Push-ups
11 KTE
(Courtesy of CrossFit KC)

Sunday 01/03/10

Hang Snatch
5 x 3


"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 09/18/09.

Wednesday 08/12/09

Location: CHS
Time: 5:30 a.m.

Before we delve into today's WOD, here's Dutch's August Challenge:

Ok so this month we flip the script. Lets see what you can do with your body weight.

This month will be L-sit or any variation for time. Variations include but are not limited to: L-hang, tuck hang, tuck sit, V sit… Be creative and use the equipment you have. Also to make evaluation easier please use the same variation at the end of the month so we are comparing apples to apples. It is great if you have progressed but that should mean your beginning variant should be held longer than the first time.

With this in mind, we'll all be doing some version of an L-sit this month (lots of scaling options on this one). The plan is to test ourselves today as well as at the end of the month and measure our progress, and accordingly, the programming this month will include semi-regularly scheduled practice on this skill (but you are welcome and encouraged to practice on your own as well!). Additionally, this will be the first really significant use of the new parallettes!

Here's the WOD:

Dutch's Challenge
Initial L-sit Testing

Hang Snatch
6 x 1

For time:
200 KB swings, 1.5 pood/1 pood
(Courtesy of CrossFit KC)

Tuesday 08/04/09

Location: CHS
Time: 5:30 a.m.

Hang Snatch
6 x 2

Choose from the following:
Skill Work - Ring Dips

OR

Snatch Lift-off
5 x 3

If time permits - short metcon.
7 rounds for time of:
10 Box Jumps, 24"/18"
10 Push-ups
(Courtesy of CrossFit KC)

Wednesday 07/01/09

Location: CHS
Time: 5:00 a.m.

Vertical Jump Testing

Hang Squat Snatch
5 x 1 or work up to a heavy single, 85% of best lift x 1 x 3

This last part means you take 85% of your heaviest successful snatch for that day and do 3 sets of 1 rep each. This convention is the reverse of the common "set x rep" notation and will only show up when specific percentages or loads are prescribed (check out www.cathletics.com or www.mikesgym.org for some other examples of this convention).

Kathy - Hang Power Snatch (03/16/09)