KILO BLOG

January 11, 2013

IMG_8996Adam Bolin “Snatch”

“Man often becomes what he believes himself to be.” ~ Mahatma Gandhi

The mind will always give up before the body.

Snatching From The Blocks

RX:  5×2 @ 90% Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull Ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min. Refer to 10/1/2012

Gold:  5×2 Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Silver:  5×5 OHS Holds (15sec.). Then, 3 rounds for time of 15 Inverted Rows, 15 Push Press (bar), 15 Ring Knees To Elbows, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Endurance:  Triple Broad Jumps 3×3, Weighted Vertical 3×3, 5×25 yd sprint.

Men’s S&C:  3×2 @ 90% Power Snatch + Snatch + Overhead Squat and Bent Over Rows 3×8 max effort. Then, 3 rounds for time of 10 Chest To Bar Pull ups, 10 Handstand Push Ups, 10 Toes To Bar, 10 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Competitor:  RX, Endurance, Sled Push 3×50 @1.5 body weight.

BWC:  16 HandStand Push Ups, 16 Burpees

24 thoughts on “January 11, 2013

  1. Snatch stuff – 30×2, 35×3
    WOD: 21:30 (black band ctb) 10/1/12 – 24:53 with mats for last two sets hspu

  2. Snatch etc: 30k x3, 35k x2
    Wod: 22:45 (black band for CTB, 2 orange mats for hspu or whatever was available). Full class at 5 am…nice work everyone!

  3. Snatch: 33, 35 x4
    WOD: 26:45 rx (except used 1 orange mat on HSPU and pu’s were pretty wormy)

    1. Good lifts. Must’ve been the amazing song to motivate us.
      ~Mandy (from the Christian based CrossFit)

  4. No need to post my weight for the lifts as my wrist gave out twice. Plus, I got the giggles & it was all over from there.
    WOD-19:11 (green band for CTB & 45 second headstand on forearms for HSPU)

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