January 18, 2013

baby-lifting-weightsEfficiency Tips for Knees To Elbows/Toes To Bar

RX:  Power Snatch + Hang Snatch + Overhead Squat 5×2 @ 90%. Then 5 rounds for time of 10 Toes To Bar, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min

Gold:  Power Snatch + Hang Snatch + Overhead Squat 5×2. Then SAME as RX. Time Cap 12min

Silver:  5×20 seconds Overhead Squat hold. Then 5 rounds for time of 10 Knees To Elbows, 10 Overhead Squats (bar), 10 Wallballs (10/14#). Time Cap 12min

Endurance:  Pro Agility x5, Bounds 3x20yds, 3×3 Max Height Box Jumps

Men’s S&C:  Power Snatch + Hang Snatch + Overhead Squats 5×2 @ 90%. Then 5 rounds for time of 10 TTB, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min

Competitor:  RX , Endurance, Ring Complex x4. Without coming off the rings do 1 muscle up, 1 skin the cat, 1 skin the cat into muscle up, 1 ring pull up, 1 x5 sec iron cross hold. Be sure to get a partner spot.

28 Responses to January 18, 2013

  1. Bridgette says:

    OHS – just the black bar, but I guess that means there’s only room to improve from here… Silver WOD 10:18

  2. Krista says:

    Snatch stuff – 35k
    WOD – 3rds + 5wb @ cap, finished 15:48 (30k)

  3. Danae Halupnick says:

    Snatch: 30×3, 35×2 (ugly)
    Wod: 14:38 (3reps @30, rest at 25k, kte or as close to bar as I could get.) At 12 mins, still have one full round to go.

  4. Belmer says:

    Snatch Complex: 50Kg
    WOD: 12:56Rx
    Fun partnering with Kyle today

  5. Sarah H. says:

    Snatch: 20×3, 22×2
    WOD: 4rd’s + 3wallballs (20k)

    Should’ve gone heavier on the pre-WOD lift.

  6. Davis says:

    Snatch: 38k
    WOD: 15:30 (35K)

  7. Jessica Wass says:

    Snatch complex: 55k
    WOD: 10:41 Rx

  8. Michelle B says:

    WOD: 11:51. Did 1 round gold with 15k bar snatches then 4 rounds silver.

  9. Adam liddle says:

    Snatch-50×2 55×3
    WOD-13.09 rx

  10. Spencer G says:

    Snatch- bar/30k/30k/40k/40k

    WOD- 8:30 30k snatch

  11. Tyler says:

    snatch complex 45,45,48,48,48
    WOD 9:18 RX

  12. westin says:

    Snatches and OVP: 30k first 2 rds, 35k last 3
    WOD: 3rds + TTB at 12 min, finsihed at 19:30
    30k for power snatch

  13. T. Funk says:

    Snatch: 35×3, 38kx2
    WOD: 3 rds + 1 snatch at time cap

  14. Merfeld says:

    Snatch: 40k
    WOD: 15:00 Rx
    Thanks Armand for ‘persuading’ me to step up to 40k.. my arms and shoulders feel like jello.. feels great

  15. M. Kaiser says:

    Snatch stuff: 25/25/27/27/27
    WOD: 3 rds + 2 PS

    PS @ 25k, KTE

  16. Heather Sterrett says:

    Snatch- 35×2, 37×3
    WOD- 3rds + 4 ps at time cap Rx

  17. Mac says:

    Snatch 88
    7:04

  18. Farmer says:

    Snatch complex 70K
    WOD 9:53 RX

  19. Shannon says:

    Snatch Complex: 40×1, 42×4
    WOD: 4+15 Rx at time cap. Disappointed, but I know I lost this one to piss poor transitions. Won’t happen again!

  20. ian wass says:

    snatch 85
    9:19rx

  21. Sonia says:

    48-48-49-50-52f
    8:29rx

  22. Rebekah Keller says:

    Snatch – 25k/25k/27k/27k/30K (PR baby!!!)
    WOD – completed 3 rounds + 8 snatches (25k)

  23. brandi b says:

    Snatch stuff and overhead squat 25k wod : gold 20k in 11:15

  24. Cleveland says:

    Snatch 75/75/80/85/90(failded 2nd hang)
    11:58 rx
    Mu work

  25. Charlie D says:

    mod wod 10:14

  26. Kyle Duvall says:

    Snatch: 70×2, 72×2, 75
    WOD: 12:21 Rx

  27. adam b says:

    Snatch-60k
    WOD-11:45rx

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