June 15, 2012

Friday 120615

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Compare to 110529.

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Enlarge image

Rich Young, Navy veteran and CrossFitter.


First public CrossFit Competitor's Course has been announced - video [wmv] [mov] [HD mov]


"Jeff Tucker's Warm-Up Assessment" CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Copenhagen - video [wmv] [mov] [HD mov]

Posted by Pukie at June 15, 2012 5:00 PM
Comments

This sounds like a great WOD... but I have "Bradshaw" planned for tomorrow.

Comment #1 - Posted by: Trueson Tarinelli at June 14, 2012 6:11 PM

I was gonna sub for the muscle ups but i think i'll just do them assisted from the knees! L'EGO!

Comment #2 - Posted by: Johnny O (m/20/6'1"/218) at June 14, 2012 6:14 PM

Any word on cost of the new competitor's course?
Heck of an idea gentlemen!

Comment #3 - Posted by: Nick R. at June 14, 2012 6:16 PM

Seems I need to use proxies to post now. Strange.

Anyway, anyone know the status of "Killing the Fat Man". There hasn't been a conclusion and it's been over a month.

Thanks.

Comment #4 - Posted by: Anon at June 14, 2012 6:17 PM

so... I dont think im quite ready for muscle ups yet... (A lil scared too lol).. Weighted pullups and dips sound like a good sub?

Comment #5 - Posted by: Andrew at June 14, 2012 6:21 PM

Is there a difference between a squat snatch and a snatch

Comment #6 - Posted by: Ben at June 14, 2012 6:23 PM

Dear CrossFitters:

You owe it to yourself and every person at your box that you fist bump every day, that you cheer, that cheers for you, that you wod with daily, and that takes you to the next level, to find out why there is a wod called "Amanda"

"Amanda" - 9-7-5 Muscle ups and Snatches. Do you know it? Do you know her? You should. She will change you for the better.

www.amandawod.com. You did "Hope". Now take on melanoma. No fundraising, just a $20 entry fee for cancer research, for a fantastic cause, in memory of an awesome young lady that we lost too soon.

Comment #7 - Posted by: Pat McCarty at June 14, 2012 6:28 PM

#5 Andrew-

You can scale however you like. the "official" scale is 3 pullups and 3 ring dips for each MU, but that is a lot in the context of this wod.

How about subbing Chest To Bar pullups?

Comment #8 - Posted by: Pat McCarty at June 14, 2012 6:31 PM

Im thinking along the same lines as you. Although I am anxious to try to see if I can do ANY muscle ups at all. I guess ill see how I feel in the a.m.

Thanks

Comment #9 - Posted by: Andrew at June 14, 2012 6:36 PM

can u guys help me out...is the squat snatch different than just a snatch

Comment #10 - Posted by: Ben at June 14, 2012 6:38 PM

JuliePlatt, congrats on your big PR yesterday! Thought no one saw it, eh?

;-)

Comment #11 - Posted by: bingo at June 14, 2012 6:42 PM

VERY EXCITE!!

Comment #12 - Posted by: Matt S. at June 14, 2012 6:54 PM

Muscle ups...mmmmm, my favorite (just wish I would do more than 1!!!)

Comment #13 - Posted by: Max BLACK at June 14, 2012 6:57 PM

How is general Crossfit training any different from 'competition' Crossfit training?

Be as efficient as possible. Period. Any of these "tips for competition" are useful to everyone.

The idea that there needs to be a competition course makes the 'regular' lessons/teaching/training inadequate.

Comment #14 - Posted by: Matt at June 14, 2012 6:58 PM

I agree with Matt @13. There should be no difference between crossfit training and methodology and "competition" methodology. Unless someone can point out some good reasons why it may be so.

What in competition is measurable, observable, repeatable that is not in everyday crossfit training? Diet/nutrition or game day nutrition, faster cycles to pull-ups or MU, box-jumps etc.

If there is a better way to be doing function movement (more efficient, safer, increased efficacy) then why are we not doing it. Why is it not taught or included. Other than a lack of time, the impact of material taught already, understanding the basics first, all those first steps.

But aside from cramming in all of these minute tips from a L1, these are the best (and by best I mean most powerful = moving large loads loads long distances quickly) ways of accomplishing work capacity.

That being said, the most important thing not said in these competition vids is this:
Mechanics first then Consistency then and only then Intensity.

Don't do what I did and get too caught up with the competitors. Crossfit is the best way to elicit the stimulus which in turn causes the optimal adaptation to these demands.

Bottom line is this, crossfit is an open source, evidence based program. If there is a better way to be doing things than these should be accepted, and the rest discarded.


Comment #15 - Posted by: harry m/23/180 at June 14, 2012 7:53 PM

Thanks Bingo!

Comment #16 - Posted by: JuliePlatt at June 14, 2012 7:56 PM

Team Rubicon is awesome. Often first into tough situations, helping out where people are in trouble.

Comment #17 - Posted by: Conrad at June 14, 2012 8:13 PM

Going to do Mary from a few days ago what are good subs for one legged squats?

Comment #18 - Posted by: Justin at June 14, 2012 8:38 PM

I am still new to crossfit (been doing it for a few months now) and I was just wondering, do I do the WOD a total of 9 times (first 3 rounds at 9 reps, second set at 7 then 5) or a total of 3 rounds with each round being at 9 then 7 then ending with 5 similar to the 21-15-9? Sorry the wording confused me and english isn't my first language.

Comment #19 - Posted by: Trung at June 14, 2012 8:44 PM

Is it the same work out if you to all reps of muscle ups then all reps snatches or does it have to be between the two? What about for all other work outs?

Comment #20 - Posted by: Stephanie at June 14, 2012 10:05 PM

M/31/72"/220

Scaled WOD
95# barbell snatch squats for rx'd reps
Weighted (30# kettlebell with belt) pull ups and same weight dips with kettlebell in lap for 9-7-5 reps each.

Overhead squats are still not my friend.

Comment #21 - Posted by: SeanP at June 14, 2012 11:00 PM

Is this workout:
9 MU, 9 snatches
7 MU, 7 snatches
5 MU, 5 snatches


Or the above workout times 3?

Thanks.

Comment #22 - Posted by: Josh at June 14, 2012 11:29 PM

12:11

Comment #23 - Posted by: TomO/45/M/200 at June 15, 2012 1:17 AM

John #19, no, just like you list it. Not x3.

Comment #24 - Posted by: Pat McCarty at June 15, 2012 1:23 AM

Ben,
A squat snatch is just a snatch. They are just specifying that you need to catch the weight in the full squat vs quarter squat position.

Comment #25 - Posted by: Lars at June 15, 2012 2:25 AM

My 2nd only CF WOD
Did the whole 9-7-5 squat snatches. Only with 10kg of plates on the bar as I am still getting the feel for them. Still very awkward at it.
Sub'd MU for 9-7-5 of 3 x pullups 3 x dips per MU. Still struggling with enough pullups so will be a while before I'm strong enough for MU
Time: 22min 27s
Finished with 400m run

Comment #26 - Posted by: Tony McGurk at June 15, 2012 2:42 AM

8:53 rx'd

Comment #27 - Posted by: B-Mo M/35/6'/195 at June 15, 2012 2:47 AM

@ben, in this workout they want u to do a full squat with the snatch even though u may not need to in order to get the weight overhead. a snatch is just getting the weight overhead and the heavier it gets the more u have to squat in order to end up overhead. so they are the same movement just do the squat even if u don't need to.

Comment #28 - Posted by: jack at June 15, 2012 2:51 AM

Modified (did OHS yseterday) -
9-7-5 reps for time of:
muscle-ups
Deadlift 235#
4:45

Comment #29 - Posted by: ART M/43/5'5"/148 at June 15, 2012 2:59 AM

m/46/185

modified with power snatch into OH squat

17:00

Comment #30 - Posted by: cosmo at June 15, 2012 3:11 AM

11:51

Comment #31 - Posted by: jim in korea at June 15, 2012 3:15 AM

m/44/5'6"/140

95# ohs
13:00

Comment #32 - Posted by: duane at June 15, 2012 3:32 AM

8:36
45 k and bar muscle ups
All snatches power. Need lighter weight to insure squat depth. Done after front squat 3x5 and bench press max and mountain biking earlier in the day

Comment #33 - Posted by: Mik at June 15, 2012 3:50 AM

Yesterday:
1500m row, no place to swim
20k bike
5k run

64:43

Comment #34 - Posted by: Shane G 6'3"/220/27 at June 15, 2012 5:26 AM

As rx'd with bar muscle ups and 135 squat snatch.
8:17.
This was after doing a 7:20 min WOD of 21-15-9 with 135 Front Squat and Burpees.

Comment #35 - Posted by: Jared Ganoung at June 15, 2012 5:40 AM

So I'm new to crossfit what can I substitute for these exercises or should I just do something else?

Comment #36 - Posted by: Kyle at June 15, 2012 5:40 AM

How many times should my heart rate spike before hitting the WOD? Thanks.

Comment #37 - Posted by: Troy at June 15, 2012 6:51 AM

8:20 RX'd

Comment #38 - Posted by: BH2 at June 15, 2012 7:21 AM

Okay, quick question for seasoned crossfiters.

I am very close to landing a bar muscle up but I'm alternating arms. So, what is happening is that my chest will clear the bar but I only get one elbow over. My left or right forearm will be verticle and my other will be parallel to the ground. I can do it on both arms.

Should I do these with alternating arms until I can get both elbows over or should I just work on my pullups? I intend to do jumping MUs, C2B pulls, and alternating arms MUs that I just mentioned.
Any help would be appreciated.

Comment #39 - Posted by: Jake at June 15, 2012 7:24 AM

Amanda is an unusual workout within the logsitall data set - only 17 as rx'd entries (compared with thousands for Fran...)

Median all: 12:16
bit.ly/MEB3zU


-bp

Comment #40 - Posted by: bill patton at June 15, 2012 8:05 AM

13:35

Subbed 3 box muscle ups for every muscle up

Used 45 kg for squat snatch

Comment #41 - Posted by: savetheh at June 15, 2012 8:25 AM

Jake,

Doing one armed for the 1st MU is pretty common. After that, the momentum from that big swing down will generally allow you to get both arms over at the same time.

So for the 1st one, one armed is fine. For the next consecutive MU's, get both over at the same time.

Hope it helps! :D

I remember doing this WOD when I was new to CF with a 65# snatch and bar MU's. I have a shoulder injury now, but I would love to do it again. This is one of the most fun WODs ever!!!

Comment #42 - Posted by: Aaron S. at June 15, 2012 8:54 AM

Glad to see a Team Rubicon pic up on the main site:)

Comment #43 - Posted by: marcos at June 15, 2012 9:00 AM

Subbed 3 dips and 3 pullups per MU.
65 lb squat snatch
12.49

Comment #44 - Posted by: abh at June 15, 2012 9:03 AM

CFM "Amanda"

9-7-5
Pullups
Dips
HP snatch @35lbs
10:41

@14 weeks

Comment #45 - Posted by: brittk at June 15, 2012 9:48 AM

18:08 at 115 lb. snatch (95lb last time)
MU's as rx'd

Comment #46 - Posted by: SB at June 15, 2012 9:50 AM

Day 46
M/45/6'0"/195
Scaled as follows:
Muscle Up (subbed 3 pull-ups + 3 dips)
Squat Snatch wt. 95#
Time: 14:51
Dip bar and pull-up bar on opposite side of gym from each other... wasted time. No rings for MU.

Comment #47 - Posted by: fargingbastige at June 15, 2012 10:10 AM

2012-06-15: 12:29@4:52,4:43,2:53. Full s's.
2011-05-30: 14:16@5:16,4:45,4:15. 
2010-07-17: 10:13@3:47,3:49,2:37. 95#.

Comment #48 - Posted by: gs at June 15, 2012 10:20 AM

Holy ambiguous WOD description HQ!

Ended up doing Amanda 3 times - took me an hour!

Comment #49 - Posted by: Jeff at June 15, 2012 10:22 AM

RIP Amanda Miller

Comment #50 - Posted by: Chuck at June 15, 2012 10:24 AM

10:32

Comment #51 - Posted by: PatS at June 15, 2012 10:36 AM

ANY SUGGESTIONS? did the snatch then full OH squat, shoulder immobility was main limitation on weight so could only do 40 lbs without too much discomfort

Also I'm not skilled enough for full MU's so did kipping chest to bar and attampts at MU.

that said,
10:15

and a whole bunch of humble pie...

Comment #52 - Posted by: tom at June 15, 2012 10:39 AM

12:12 rx, d

Comment #53 - Posted by: ryan grage at June 15, 2012 10:40 AM

No rings, rotator cuff injury means I need to limit the weight overhead. So:

9 - 7 - 5 rounds of:
3 x pullup, 3 x dip
75# squat snatch

Time: not fast. ;-) Didn't run the clock. 25-30 min.

ian

Comment #54 - Posted by: ian c r at June 15, 2012 10:45 AM

3 pull ups 3 dips per MU.
60lb jerks (working on form)
100 lbs OHS
approx 20 min

Comment #55 - Posted by: Jinsin311 at June 15, 2012 10:46 AM

f/42/180/5'10"

My first attempt at something that resembles Amanda

Subbed 2 pullups and 2 dips (blue band assist) for each dip.
85# squat snatch.

16:15

The weights are approaching the Rx'd ones and the muscle ups... well... they're still a long way off.

Comment #56 - Posted by: JuliePlatt at June 15, 2012 10:49 AM

11:34 rx'd.

Comment #57 - Posted by: Jeff A. at June 15, 2012 10:56 AM

15 min rx'd

Comment #58 - Posted by: Tony at June 15, 2012 11:19 AM

m/41/6'4"/231

11:30

sub for MUs: equal reps of close-grip PUs, hanging leg raises, and dips.

95# snatch w/ OHS. Never done this move before so wanted to get form down.

Comment #59 - Posted by: JayW at June 15, 2012 11:22 AM

I am curious as to how/where many of you set your rings for muscle ups.

I don't seem to have a place.

Comment #60 - Posted by: Bobbo at June 15, 2012 11:57 AM

Male/30/5'11/210
13:00
Mod 115lb OHS

Comment #61 - Posted by: Deemer at June 15, 2012 1:13 PM

11:50
3/1 pullups and dips
75 lb sq snatch
Probably didn't get to legal depth on each squat snatch, but close

Comment #62 - Posted by: georgecole3 at June 15, 2012 1:19 PM

5:50 RX Great WOD!

Comment #63 - Posted by: Bryant at June 15, 2012 1:53 PM

5:50 RX ... Great WOD!

Comment #64 - Posted by: Bryant at June 15, 2012 1:55 PM

11:20 Rx'd, gotta work on groin flexibility so the squat snatches are more comfortable

Comment #65 - Posted by: Johnny O (m/20/6'1"/218) at June 15, 2012 3:22 PM

Rx in 20mins 'cept for 95lb snatch

Never done a single muscle-up, until I did 21 on a bar today! Could only do 1 at a time though.

Comment #66 - Posted by: Matt at June 15, 2012 3:24 PM

M/35/5'4"/145lbs
Subbed 115 for snatches
8:49

Comment #67 - Posted by: Matt Burritt at June 15, 2012 3:33 PM

11:57

subbed squat cleans for snatches

Comment #68 - Posted by: dontanman at June 15, 2012 3:34 PM

Only been doing CF for about a month and I am WEAK. I usually scale down weight to 60% of rx but it was not happening with those squat snatches. I tried with an empty 45# bar and fell twice. Lots of stares. I ended up doing it with a 20# small barbell and crappy ROM. Also subbed assisted pull ups and dips for MUs - 90# assist 27 - 21-15. I have a lot of catching up to do guys, but all the big dawgs doing WODs as rxed are good motivation!

Comment #69 - Posted by: Marc at June 15, 2012 4:21 PM

9:16 as RX'ed

Comment #70 - Posted by: nicky-c at June 15, 2012 4:36 PM

Subbed 65 lb squat snatches

6:41

Comment #71 - Posted by: al deezy at June 15, 2012 4:39 PM

First go with Amanda - as rx'd 16:18. Bar muscle ups.

Comment #72 - Posted by: Kurt M/38/185 at June 15, 2012 4:49 PM

200 single unders, run 400m, row 500m, 100 single unders, run 250m, row 250m = 13:13. abmat x 18 after.

Comment #73 - Posted by: kevin o at June 15, 2012 4:57 PM

11:58.5
Depth on squats was questionable, and did a very poor sub for a MU using a barbell propped on the highest peg of a rack. Ceiling was too low to do a real one anyway, and I didn't want to do pull-up/dip sub bc, personally, I don't think it is a precise/accurate sub.

Comment #74 - Posted by: MilesForks at June 15, 2012 5:23 PM

13:32

Comment #75 - Posted by: Justin A at June 15, 2012 5:42 PM

95lb snatch. MU st through, then 6/3, 3. PAC. 100x flutter kicks/stretch cooldown

6/4/11:
combo/short WOD
21x 225lb DL, 9x Muscle up
not timed

7/18/10:
sub'd HSPUs for snatch (kids sleeping above garage)
9:35
2nd set could only get 4 x MUs...failed 3 times on 5th rep
long day of spackling/packing, latenight WOD
probably taking my rings down tomorrow

Comment #76 - Posted by: Ajax at June 15, 2012 6:06 PM

Over two months since TKA
No WOD injured lower left rib; Doctor said three possibilities,you know what they are, the treatment the same for all three, + or- 2 week’s recovery
Physical therapy and strength training
M/54/6’/205

Comment #77 - Posted by: Peter at June 15, 2012 6:16 PM

As rxd
9.55(pr)

Old pr is 14.41

Comment #78 - Posted by: Jonblaze at June 15, 2012 6:31 PM

7-5-3-1
Muscle ups
Power Snatch to OHS 50 kgs
29:40
(failed 5 muscle ups in the first set, took nearly 10 minutes and took 4 attempts to get the last one)

Comment #79 - Posted by: DPL at June 15, 2012 6:33 PM

M/39/6'1"/190 sub 3/1 pull ups dips 65lb. squat snatch 17:40

Comment #80 - Posted by: Dan G. Ashland,WI at June 15, 2012 6:52 PM

knee and shoulder injuries - just did 20kg bar muscle snatch.

did 15 muscleups - best i've done in a workout

Comment #81 - Posted by: AGL at June 15, 2012 7:11 PM

3 PUs+3 dips for 1 MU
65# barbell

14:03

Comment #82 - Posted by: Saganamooo at June 15, 2012 8:43 PM

Too early in my CrossFittimg to do the muscle ups. Subbed out some pull ups for the muscle ups and did the snatch squats. Didn't record a time since I am just starting out. Keep the excellent WOD's coming!

Comment #83 - Posted by: Rocky at June 15, 2012 9:22 PM

7-5-3-1
Muscle ups
Power Snatch to OHS 50kg
(First 7 muscle ups took around 10 minutes - failed five of them)
(Last Muscle up took 5 attempts)

Comment #84 - Posted by: DPL at June 16, 2012 12:53 AM

Did my first muscle up last light so instead of doing Amanda I did her little sister!

Scaled the rep count to Not weight
6min I did.
5
4
3

Comment #85 - Posted by: ChadB at June 16, 2012 6:00 AM

9:30. 95# squat snatch

Comment #86 - Posted by: therozfather. 31/M/194 at June 16, 2012 6:30 AM

27:01, 95#

Comment #87 - Posted by: DoubleD at June 16, 2012 6:59 AM

Weight as rx'd but i did 3 CTB pull-ups and 3 dips for every MU. got 13:57.

Comment #88 - Posted by: Kris at June 16, 2012 7:32 AM

6'2/200/28

First Marathon today!

3:52:27

Comment #89 - Posted by: Paul Daniel at June 16, 2012 8:07 AM

11:24 as Rx'd

Comment #90 - Posted by: Jetté 42/M/5'11"/175 at June 16, 2012 9:54 AM

M/52/154/1-1-06

"Kelly" as Rx'd (first time)

41:08

Comment #91 - Posted by: bingo at June 16, 2012 10:20 AM

Subbed 3 pull ups 3 ring dips for MU
5'11 M 185#
11:15

Comment #92 - Posted by: Justin F at June 16, 2012 10:25 AM

26:02, with 95# squat snatch

Comment #93 - Posted by: Kevin C. (M/53/5'11"/175) at June 16, 2012 10:32 AM

26:02, with 95#

Comment #94 - Posted by: Kevin C. (M/53/5'11"/175) at June 16, 2012 10:32 AM

7:56 Rx'd (PR)

Comment #95 - Posted by: MarcusG 30 5'9" 165# at June 16, 2012 11:31 AM

17:30

Comment #96 - Posted by: Pacers at June 16, 2012 11:52 AM

9-7-5
PullUps
Dips
95# Snatch
6:48
then
50 Weighted Sits

Comment #97 - Posted by: dyagg at June 16, 2012 12:09 PM

Rx'd 9:37

Comment #98 - Posted by: amped 37/M/195/6' at June 16, 2012 12:31 PM

1 round with mostly power snatches in 7 minutes

Right should went to a very crunchy place on my last snatch - if I recover I will remember ACTIVE SHOULDERS!

Comment #99 - Posted by: mikeyb m/51/179 at June 16, 2012 2:21 PM

As rx'd
9:35

Comment #100 - Posted by: Troy at June 16, 2012 4:55 PM

54:02

Comment #101 - Posted by: myles456 at June 16, 2012 5:54 PM

9-7-5
Snatch
Burpee tuck jump

9 am
Cara 5:54 (15)
Amanda 5:34 (15)
Marianne 5:46 (15)
Aly 4:36 (35)^
Rachael 4:13 (35)
Christina 4:39 (35)

10 am - hang power snatch as group then burpee tuck jump for time
Austin
Jason
Aaron
Ricky
Connor
Seth
Frankie
Bubs

11:35 am
Abby 4:31 (45 hps)
Emma 6:10 (45/ring dip)
Murley 9:55 (45/ring dip)
Ryan 10:18 (95/muscle ups)
Chris 8:00 (95/musclu ups)

1:30-6 pm - hang power snatch
Pepin 4:10 (pvc)
Craigen 3:03 (pvc)
Alan 3:46 (85)
Jacob 3:39 (45)
Steven 5:02 (85)^
Morrow 4:18 (85)
Jesse 2:48 (45)
Jay 2:54 (85)
Max 2:54 (75)
Alex 3:20 (75)
Coach Kim 2:52 (15)
Jamie 4:15 (pvc)
Abby Laurencelle 4:17 (pvc)
Crystal 3:05 (15)
Mrs Pip 3:12 (15)
Mama V 3:28 (15)
Mrs. Carey 3:07 (35)
Mr. Wonsil 3:43 (45)
Mr. Carey 3:55 (45)
Joe 2:41 (45)

7pm
Tara 3:30 (35 hang snatch)
Sydni 4:36 (45 pang power snatch)
Meghan 5:47 (45)

Comment #102 - Posted by: BFCC at June 16, 2012 7:00 PM

age 22 bw 170

8:00
95# snatch. muscle ups not quite locked out

Comment #103 - Posted by: Chris S at June 16, 2012 7:00 PM

M/34/6ft/185

sub 3 PU and 3 Dips
75lbs on the squat clean

Comment #104 - Posted by: rcascell at June 17, 2012 3:00 PM

6/16...21:33(incomplete)...156/170/218
95# squat snatch. All MU's were singles. Only thru rds of 9 and 7 before I tore open blister on right palm so false grip wasn't doable.

Comment #105 - Posted by: Mike Scott M/45/5'10"/189 at June 17, 2012 3:50 PM

33 yom, 190 lbs


11:35 (pr)

scaled snatch to 95 lbs

Comment #106 - Posted by: Jeff Weltmer at June 18, 2012 4:32 AM

subbed regular snatch for squat snatch - dragging this morning:

14:55

Comment #107 - Posted by: dsm19 / 33 / 6'0 / 210 at June 18, 2012 8:47 AM

115 pwr snatch

9:56

Comment #108 - Posted by: ferb44 182# at June 18, 2012 9:26 AM

3x1ratio: ring dips pull ups
50kg snatch squat

19´36¨

Comment #109 - Posted by: pablo (Argentina) at June 18, 2012 10:40 AM

Just under 8 mins w 95# pwr snatch and scaled MU. Awesome WOD!

Comment #110 - Posted by: Apolloswabbie 074 199 47 yoa at June 18, 2012 12:23 PM

m/23/154/5'7

subbed and scaled

27 pullups
18 dips
9 squat snatches, 95lbs
21 pullups
14 dips
7 squat snatches, 95lbs
15 pullups
10 dips
5 squat snatches, 95lbs

14:34

Comment #111 - Posted by: ryferg at June 18, 2012 10:45 PM

Jeff @ 2.0
High rings, no false grip.
5:45

Comment #112 - Posted by: Jeff & Charity @ CF Snohomish at June 19, 2012 7:56 AM

44/m/176cm/73kg

115 pound squat snatches

11:30 (last time 10:00)

That was slow. MUs no problem, but snatches still shaky. Need to concentrate on every single rep, can't rush it. One missed rep. Good practice anyway.

Tried a DE day with box squats for the first time afterwards.

2-2-2-2-2-2-2-2-2-2 on the minute

60-60-60-60-65-65-70-70-60-60 kg (the last two reps with a lower box).

How high should the box be? Femur parallel or below parallel?

CFE running drills week 1 program in the afternoon.

Comment #113 - Posted by: Memuc at June 19, 2012 10:59 AM

14:51 rx'd

Comment #114 - Posted by: Dylan Fyfe m/38/77kg/183cm at June 19, 2012 12:04 PM

11:45

115 lb squat snatch

Comment #115 - Posted by: leibc2 at June 19, 2012 1:37 PM

As RX'd
9:55
28 male
6'
215 lbs

Comment #116 - Posted by: Trey Lusk at June 19, 2012 2:45 PM

9:32 rx'd

Comment #117 - Posted by: Marky Mark at June 19, 2012 7:31 PM

22:25 at 95lbs

Comment #118 - Posted by: gb 44/m/71"/185# at June 20, 2012 2:48 AM

C-
false grip, working on multiple mu's
3-3-3, 3-2-2, 3-2
95# snatch
8:35

Comment #119 - Posted by: Jeff & Charity @ CF Snohomish at June 20, 2012 8:53 PM

135# squat cleans instead of snatch

7:24

Comment #120 - Posted by: MikeyPaul - M/30/5'8"/170 at June 21, 2012 6:01 PM

M/34/5'9"/155

Scaled to 95lbs snatch.

8:39

Comment #121 - Posted by: Antun Karlovac at June 23, 2012 9:41 AM

11:17

Compare to:
100717 - 14:19 (started with Snatch)

Comment #122 - Posted by: B. Rhaly at June 24, 2012 5:26 PM

m/38/5'9/177
CFWU-2. Pushups instead of dips 2nd. Superman. Burgener. Row 500m. Did front squat workout progression first.
10:31
Good job w/MU.6+3, 3+2+2, 3+2. Snatches not too bad except for last 2 reps. Failed twice on rep 4. Hips higher, shoulders over bar, engage IT band, bounce weight off thighs. Need to do better job of landing in narrower stance & behind jumping pos
5/29/11: 11:00
7/17/10: 11:16

Comment #123 - Posted by: jrm at June 24, 2012 6:46 PM

12:07

2 ring PU + 1 ring dip per MU
Snatches @ 115#

Comment #124 - Posted by: SF at June 28, 2012 5:02 PM

power snatch
75# x 5
95# x 5
115# x 4

super scaled this one

15-10-5
strict pullups
dips
135# power snatch

time: 20:47

m/41/5'8/240

Comment #125 - Posted by: phat boi at July 1, 2012 12:43 PM

12:59

Three rounds, 9-7- and 5 reps, for time of:
3x Pull-Ups
3x Dips
135 pound Squat snatch

Did the snatches as singles. Hope they counted, because I'm terrible at them; couldn't keep my elbows straight.

M/27/5'11''/200

Comment #126 - Posted by: Kent at July 2, 2012 10:16 PM

51/m/190

subbed squat clean/thruster, 13:31

Comment #127 - Posted by: denob at July 4, 2012 9:59 AM

Compare to:
120703 - 10:22
120615 - 11:17
100717 - 14:19 (started with Snatch)

Comment #128 - Posted by: B. Rhaly at July 4, 2012 10:24 AM

16:50

Comment #129 - Posted by: nsb at July 11, 2012 7:53 PM

rx 24;23 squat snatch is a pain - did snatch then oh squat

Comment #130 - Posted by: EUGENE M/42/5'11/180 at July 17, 2012 7:56 PM

UK GAMES INVITATIONAL 2011Saturday 30th July 2011Men'sWomen'sMasters (40+)TeamAthletes will register as iainvidudls and as a 4 person team.Your scores will be calculated on an individual basis and on a team basis.So there is a chance to qualify as an individual for the final event or as a team.The top 3 iainvidudls in all 3 categories will compete in the final and the top 3 teams will compete in the team event final.HUGE PRIZES available this year for the top 3 athletes and teams!Beer and BBQ after the event, with live feed of THE GAMES 2011!'

Comment #131 - Posted by: Siddaharth at August 13, 2012 10:04 PM
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