17 thoughts on “Friday Workout: Snatch Fun, Ring Dips and Sandbagging

  1. @Crossfit Works
    Shoulder Press 5×3: 75-80-85-90(PR)-90

    WOD — 3 rounds of…
    20 weighted walking lunges (45/35)
    25 hang power cleans (45/35)

    5:38 rx (45#)

  2. WOD: 5 rnds +8 Dips RX (w/ 52# sandbag)

  3. 10 TGUP, 25 Thrusters (95,65), 50 KB Swings (1.5, 1), 100 SU, 50 PU, 25 Thrusters, 10 TGUP

    17:30, 75#, 1 pd

  4. Gretchen Kittelberger January 7, 2011 — 6:28 pm

    4 rnds (111#, 42# sandbag)

  5. Power Snatch up to 45#
    6 rnds + 7 box dips (67# PC, 32# sandbag)

  6. Power snatch up to 57#
    5 rounds (67# PC, 32# sandbag, red band dips)

  7. Power Snatch: 37#
    WOD: 4 rds + 2 PCs (box dips, 57# PC, 22# sandbag)

  8. 67# power snatch + squat snatch

    3 rounds + 1 squat clean (5 ring dips, 77# squat clean, 32# sandbag)

    squat cleans really slowed me down… still need a lot of work on front squat flexibility

  9. I couldn’t get to the box today :(, but I did go for a long run and ended at the AFC. Rowed a 1000 (4:07, though I think I remember that the rowing across the Atlantic has to be done at the gym to count?) and then did 5 rounds of 10 push ups and 20 sit ups, which I forgot to time. I did all the push ups the real way, though! But I’m not sure how good my form was. Felt like I wasn’t coming up in a nice, even plank.

  10. Make-up on Saturday: 4 rounds + 6 squat cleans (57#, blueband ring dips, 22# sandbag)

  11. snatches: 45#
    wod: 4 rds minus 2 presses (57# PC, red band ring dips, mystery sandbag but it was definitely under 25#)

  12. CrossFit Seattle
    3 rounds
    20 med ball clean – 20lb
    10 lunges 5/5
    20 KB swing – Russian 70lb
    400m run

    12:08

  13. Sat. at CF Works (last Tucson workout for a while):

    hero charity WOD honoring Border Patrol Agent Brian Terry who was shot and killed near Rio Rico on Dec. 14, 2010

    3min AMRAP
    10 Russian KB swings (nice and heavy)
    3 strict pullups

    2min rest

    5min AMRAP
    10m Burpee Broadjumps
    7 parallette shootthroughs

    2min rest

    7min AMRAP (with a partner)
    Partner tire flips (big heavy tire)
    20m Partner Carry x 2

    Score is total rounds of everything

    TOTAL SCORE: (rounding down to) 14
    3 min AMPAP — 4 rounds even at 53# (thought about the 2-pood since they were Russian but all the big guys got to them first)
    5 min AMRAP — 3 parallette pass-throughs short of 6 rounds
    7 min AMRAP — 5 rounds even NOT with a heavy tire since my partner (who was just over 200#) asked if we could use the 225# tire. Sure. First 3 rounds we split everything evenly, last 2 rounds I did all the tire flips and she did all the partner carrying.

  14. 4 rounds + 10 ring dips (57#, red band dips, 24# sandbag)

  15. Tabata-ish run/walk for 30 minutes, minor incline.
    V-sit ups, KPUs, Plank pull-ups

  16. 6 rnds, 4 dips (67#, 24# sandbag, band assisted dips)

  17. 4 rnds plus dips and 8 squat cleans, RX w/ 52# sandbag

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