Sunday, November 15, 2009

Monday - Nov 16th - KB Snatch

Warm Up:
5 minutes Jump Rope
15 Burpees
5 Flights of Stairs
Skill:
http://media.crossfit.com/cf-video/CrossFit_MartoneKettleBellSnatch.wmv
TEST: Secret Service Test
10 Min KB Snatch - How many can you do?
WOD 2:
10 Box Jump
10 Alternating Thai Boxing Round Kick
10 GHD Sit Up
(5 rounds)
at

4 comments:

  1. AndreNovember 16, 2009 at 10:16 AM

    Great workout today! Did 160 KB snatches (16kg), and did the WOD2 in 9:52

    ReplyDelete
  2. RoyNovember 16, 2009 at 11:03 AM

    178 snatches @ 16kg & wod #2 in 7:18
    Hands are really tender from the kb snatches

    ReplyDelete
  3. CDNovember 16, 2009 at 2:53 PM

    197 snatches 16Kg
    7:09 WOD #2

    ReplyDelete
  4. Coach LaneNovember 16, 2009 at 5:10 PM

    Loved watching the technique of everyone getting perfected as WOD went on... I know "practice makes perfect..." so there may have to be a few sore forearms in the perfection process...

    All in the name of advancement!

    ReplyDelete