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Friday November 16th, 2012

Dead Bug/Hollow Rock…don’t let your legs get away from you…”Pull Down and Knees up”

http://library.crossfit.com/free/video/CFJ_CherieChan_PullupInstructional.mp4 

A) Deadlift 5@55% 5@63% 5@70% 3@77% 3@85% 3@93%; Rest 3 

B) Take 8 Minutes to work up to heavy single in a  Power Snatch. The order will be Floor, Hang, and Mid hang-this is a skill sessionwww.catalystathletics.com/exercises/exercise.php?exerciseID=167 

 Also, warm up Pull ups and stick Jumps between Sets.

 

21 Power Snatch 95#/65#

21 Pull Ups

21 Stick Jumps (Over and Back=1)

15 Power Snatch

15 Pull Ups

15 Stick umps

9 Power Snatch

9 Pull Ups

9 Stick Jumps

 

 

 

Name             Time       Rx?
Nick 8:55.  
Bill 9:55. Rx
Laura 10:10.  
Liz 10:16.  
Danielle 8:32.  
Sara B 8:20.  
Sue 9:19.  
Gerrit 8:45.  
Val ?  
Michelle 9:06.  
Quinn 11:28.  
John 10:30.  
Rachel 10:45.  
Jen 7:34.  
Heather 9:19.  
Waz ?  
Brent 9:14.  
Dave 5:27.  
Laura 6:51.  
Carrie 8:35.  
Andi 7:38.  
Katie 8:00.  
Jeff ?  
Melissa 9:00.  
Connie 9:22.  
Javier 8:45.  
Justin 8:46. Rx
Shane 9:51.  
Galo 8:10. Rx
Travis 8:00. Rx
Nicolle ?  
Tay 7:42. Rx
Carla 9:06.  
Jessika 9:36.  
Kim 7:48.  
Cindy 10:32.  
France 10:!7.  
Kay 8:57.  
Kat 8:17.  
Jenn J 9:35.  
Michael 7:44.  
Jeff ?  
Jill 10:27.  
Tracy 9:14.  
Mike 9:05.  
Pilar 8:33.  
Jim 8:47.  
Steve ?  
Wade 7:10. Rx
Ryan 9:05.  
Gabe 9:30.  
Maghan 9:52.  
Jeff 9:48.  
Paula 8:14.  

 

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