Spend the first 10-15 minutes working on Snatch technique, work your way up to the weight you want to use for the WOD.
WOD
Crossfit Mainsite WOD Dec. 22, 2011
- Run 1000 M*
- 100 HOG Push-ups
- 10 Power Snatch (M-135 W-95)
*Run out to the 800 M turn around point and then back towards the gym, run past the garage door into the back parking lot; turn around at the back fence and run back into the gym to start your push ups.
WOD: 13:12 (50 pushups/50 ringrows, 57#)
WOD: 11:39 (75 pushups, about 30 full form, 45 full-down knees-up) 77#
12:24 @ 72#, not h.o.g. pushups, some moderate worming at the end. Ok ok ok serious worming.
WOD: 10:40 @ 111PS
WOD- 9:37 @ 75 regular pushups, 45#
At UVA Rec.
BS 3×5: 140# (this week should be 143, but lbs instead of kilos and lower back is fried from yesterday)
BP 3×5: 100# (should go about 10 lbs heavier next time you have spotter)
DL 1×5: 210# (had to reset twice because of grip slip… damn chalk free gym)
9:06 rx
100 double unders for time: 50 seconds
100 pushups
200 sit ups
300 squats
14:00
Fly 2000 miles: 6:03:21
hmmm maybe I’ll do this hotel WOD tomorrow morning… but it’ll be ‘drive 2000 miles’ not fly and take significantly longer.
10:47 (135# PC)
@ work: 11:05 @ 95 …shoulders were not happy today
14:39. 89# (95 fail)
13:42 (75 pushups, some knee, 45# HPS)
having some problems with low back pain after certain WODs…seems related to explosive movements, maybe?
15:13 (57#)
13:05 @ 94#
14:25 @89#
10.26 (800 m run, 75 pushups (some on knees) and 57#)
13:20 (60#)
12:57 (KPU, 57#)
15:46 (50 regular/50 knee PUs, 77#)
12:12 (79#)
14:38 follow along: 20 reg pushups 5 hog, 20 reg 5 hog, 20 reg 15 knee, snatch @59#, 10 reg pushups, 5 hog.
10:50, 95 lb snatch
10:44 (57#)
whoa, first time commenting!
Yay! Welcome to the boards
13:17 (111#)
14:30 (50 strict PU), 111#/95# PS – lots of fails at both weights, so probably did more like 20 reps.
14:45, 92#, huge improvement on pushups, a year ago just the would have taken me 14 minutes !
Just the push ups that is
12:57 (4:01 run / 50 hog / 50 kpu, 57#). hog form needs some work.
WOD: 11:42
Snatch: worked up to 50 kg x 4