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ThroWdown ThurSday 1/31/13

Posted by BoomBOX CrossFit on Jan 30, 2013 | 9 comments

I met this guy at the coffee shop today and he shared this with me….. so now i’m sharing it with you.. oh, the guy was Dennis.. Thanks D$ !

Barbell Training

Beginner:

10×1 hang snatch; Moderately heavy EMOM

Advanced:

10×1 hi-hang snatch; AHAP EMOM

Then;

Beginner/Advanced:

3×3 snatch balance AHAP with SPEED under the bar.

Conditioning

A. 3×400 meter run

Rest 2:00 between each run

Or;

B. 3×500 meter row

Rest 2:00 between each row

9 Comments

Val / January 31, 2013

10×1 Hang Snatch EMOM at 75#

3×3 Snatch Balance at 65#

3 x400m run
1:40/2:00*/1:35

*i was running with my dog and she decided to take a dump in the middle of it, so it slowed me down a bit!

Reply
Tera / January 31, 2013

Welcome Casey!!! Hang Snatch #35
WOD run 400m 2:11/2:16/2:17

Reply
Angela Guz / January 31, 2013

Hi hang snatch# 65
Rowed# 1:48/2:05/2:04

Reply
Britnee / January 31, 2013

high hang snatch #25 still just working on my form

row: 2:07/2:08/2:10

Reply
Josh / January 31, 2013

10×1 Hi Hang Snatch

135#

WOD:

500m Row x3:

1:42 / 1:54 / 1:57

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April / January 31, 2013

I was all over the place with the strength today. I didn’t know what was going on… lol

I ended up doing maybe 7 sets of hang snatch at 45#. :/ wah wah…

WOD: working that Goat

3 sets of 500 meter row with 2 min rest in between

2/2:05/2:05

PR’ed, and definitely improving in my rowing!

Reply
Smitty / January 31, 2013

10 x 1 snatch #85
3×3 #65
WOD
Row 1:41
Run 1:36
Row 1:46

Reply
Josh A. / January 31, 2013

strength 135lbs

WOD 1:35 row/1:30 run/1:33 Row.

Great job everyone!

Reply
Caro / February 1, 2013

Snatch at 50
3×3 @ 35 yuk yuk yuk
Wod 2:11, 2:11, 2:08

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