Inspired by a 2012 CrossFit Games regional WOD, but half the weight and an added component (which I don’t think we’ve done at HD yet!) to make it a challenging triplet. Go get it guys!
Four Rounds for Time:
10 1-arm dumbbell snatches 50/35 (alternate arms) (can use 1.5/1 pood kb)
10 goblet squats 50/35 (can use 1.5/1 pood kb)
Sprint 100m
Coach’s Notes: You can press out the snatch if you need to here, and use both hands to lower the weight down, but you must gently put it back on the ground to alternate hands and to finish.
Check out the Goblet Squat Video below (this one uses a dumbbell, but you can do it with the handles of the kettlebell, too).
6am open. switching to 7am.
Since it is $5 movie night at the Centreville Multiplex tonight (Tuesday) we are going to see the 7:40pm showing of the Bourne Legacy. We will be meeting around 7:20pm, post if you are interested in joining us
9:04 40#
6:40
50# DB and shuttle run since I’m too dainty and would have melted if I ran outside.
My 9:30 spot is open, I’m coming to 5:30 class.
5:37 with 1.5 pood KB
7:57 26# for snatch, 1 pood for squat
6:19 35# dumbbell
7:42 25\35
8:52 -30/50
8:22. 30# snatch/1.5 pood squat
Correction: 35# snatch
7:20, 40#/1.5 pood
8:36 20/35
snatch weight too light – should have gone heavier
8:58 50# Goblet / 15# GHD’s for Snatch
6:37 with 35#
9:14 w/ 35#
7:53 Rx
8:28 – 50 lbs dumbbell for snatch / 60 lb dumbbell for goblet squats
7:04 w/ 50# dumbbell
My noon class is open will try for later today…
7:35???-subbed 25# GHDs for the one arm snatches
8:50 Rx
OOPS!! 6:50 Rx
7:59 35/1.5 pood
9:39; 30# DB for 1-arm snatch – had to scale down due to left shoulder issue; 1.5 pood for goblet squats
5:22 @ 1.5 pood
8:12 @ 1.5 pood
Let me know how the “Bourne Legacy” is, I have a soccer game at 7:55 pm tonight, otherwise I would be interested in going.
6:44 25# for 1-arm snatch (should have done 30#) and 35# for squats
WOD: 4:55
-used the 50# dumbbell
7:21 @ 40/1.5 pood
Stuck at work not gonna make the 5:30. Sorry for the late notice.
6:54 @50lb DB
6:46 Rx
6:38, 35#
6:29 45# , 1.5 pood for squats
6:42, 10# GHDs (to parallel) for snatch. 1 pood squats
6:20 Rx
7:24, 30# dumbell, 1 Pood squats
4:53 @ (Dumbells) 60# for three rounds and 50# for one round cause someone stole my 60# lol.
6:29@50#
8:25, 25# for snatch/35# for squats
7:19 – 25dbsnatch/1poodsquats
Leigh above
8:58 rx
6:50 w/50 lb dumbell
7:30 w/25 lb dumbell
8:43 Rx
8:31 20/40
8:28 @ 25# dbsnatch / 35# squats
8:55 Dumbbell snatch 15#/20# for squats