Wednesday, November 2, 2011

5 x 2 Snatch Balance, Heaviest possible (use same weight across all sets), Rest 60 sec.


AMRAP 20 minutes of:
20 KB Snatches, 10 per arm (1.5 pood/1 pood)
15 Pull Ups
10 Ring Dips

Welcome to Sparta baby turduckens (aka sandbags)!

Published in: on November 1, 2011 at 9:01 pm  Comments (15)  

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15 CommentsLeave a comment

  1. LOVE IT!

  2. Hey everyone!

    If you are looking for something to do on Saturday, come cheer on the two RX teams at the Affiliate Tournament!

    Its at Crossfit East Decatur
    185 Laredo Drive
    Decatur, GA 30030 (near the DeKalb Farmer’s market)

    The mixed team starts at 8:30 am and the Elite team starts at 1 pm.

  3. Snatch balance practice was awesome! Think I used 75#…?
    I chose to make up yesterday’s wod this morning…good one!
    4×4 benchpress @ 141#
    3 rounds
    275# deadlifts
    50 DU’s
    6:36 RX

  4. snatch balance: 63#

    4 rds + 20kbs + 11 pull ups

    25# kb and tiny blue for dips

  5. Snatch Balance, 77#

    Alternate AMRAP:
    20 Snatches, 25# left arm, 10# right arm
    25 walking lunges
    20 V-Up’s

    5 rounds + 20 + 25 +10

  6. Snatch balance: 27# for a round or two, then 32#

    AMRAP: 4 rounds plus 9 with red bands for pull ups and dips, 20# dumbbell for snatches

    I’d forgotten how pull ups destroyeth my soul.

  7. This photo is great! love it!

    I did OHS with women’s bar instead of snatch balance,
    had pretty good form and got really low or at least it felt like it 🙂
    just getting over quad pull so it felt good to squat again

    5 rounds even
    #20 dumbell
    green band for pullups
    small red for dips

  8. haha, love the photo! Also, the new mats in the gym look great!

    Jen — you were getting really low with the OHS, they looked good!

    snatch balance: 55#

    metcon: 6rds + 20 + 5
    mods: 25# KB, grn/tiny blue for pullups, black for ring dips

    • thanks enjoyed working out you, strong woman!

  9. 113# on Snatch Balance

    7rds 20 kb (55) 3 pull ups. RX

    • Were your pullups full ROM? I know you’ve had issues with straightening your arms at the bottom (RX standard) If so, then good job.

  10. 83# on Snatch Balance

    35# KB snatch
    tan and purple bands for pull ups (less band!)
    black and blue bands for ring dips

    5 rounds + 14 KBS

  11. NANCY and EMILY!
    I’m not sure if how often you check the blog I hope you see this but I bought my hand grips here…..
    to me they have made a huge difference with ripping my hands

  12. Used 53 on snatch balance.

    4 rounds + 20 snatches + 15 pullups
    Rx with a dumbbell…I’m afraid of the KB and all of the bruising!

  13. Good to be back!

    snatch balance: 95#

    AMRAP: 6 rds + 11 (Rx)

    made up Wednesday’s after:

    3 rounds
    10 deadlifts (275#)
    50 DU’s

    7:31 (Rx)

    This I’m very happy with because that’s heavy deadlift weight for me!!

    Hope to see some of you @ 8:30 Saturday morning at CFED!!!

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