December 24, 2012

Monday 121224

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

Post time to comments.

121223__ReebokCrossFit495_th.jpg

Enlarge image

CrossFit Level 1 Certificate Course: CrossFit 495.


"The Reverse Hyper" with Louie Simmons - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit West Chester - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at December 24, 2012 5:00 PM
Comments

I was just checking out the Games rule book for 2013, and the first Masters division is for 40 - 45. Is that new this year? I thought Masters started at 45. Although this puts me out of the race for the big money, maybe I have a shot at making Regionals. Wait for it... LOL!

Comment #1 - Posted by: Trueson m40/5'9"/165 at December 23, 2012 5:23 PM

Nasty boys?

Comment #2 - Posted by: Old Greg at December 23, 2012 5:28 PM

Greg, my thoughts exactly!!

Comment #3 - Posted by: abh 27/f/130 at December 23, 2012 5:37 PM

It's Nasty Girls, but more snatch-y!

I like!

Comment #4 - Posted by: Ariel at December 23, 2012 5:49 PM

Someday, when we become more enlightened, each and every gym and 'box' will offer the reverse hyper.

Comment #5 - Posted by: healohanani at December 23, 2012 5:50 PM

is there a sub for the bar muscle ups?

Comment #6 - Posted by: Cullen Rossmeissl at December 23, 2012 6:38 PM

The 12 days of Christmas WOD:

12-23.2012

12 Snatch (55/95/75/45/75)
11 Back Extensions (5/10/5/0/10)
10 Pull Ups (Kipp/Kipp/Kipp/Assisted/Kipp)
9 Thrusters (55/95/75/55/75)
8 Bench Press (45/135/75/45/75)
7 Push Press (55/95/75/55/75)
6 1 Arm DB Snatch (25/45/35/25/35)
5 HSPU (3pad/2pad/2pad 1 leg kipp/3pad/0pad 2 leg kipp)
4 GHD Sit up (0/0/0/0/0)
3 Clean+Jerk (65/115/95/55/95)
2 Deadlift (135/225/165/95/165)
1 Burpee+Clean+Thruster (65/115/95/55/95)
20 Double Unders


Start with 20 DU, then
1 Burpee-Clean-Thruster, 20 DU
2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
3 Clean & Jerk, 2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
4 GHD Sit up, 3 Clean & Jerk, 2 Deadlift, 1 Burpee-Clean-Thruster, 20 DU
5 HSPU ......
6 1 Arm DB Snatch ......
7 Push Press ......
8 Bench Press ......
9 Thrusters ......
10 Pull Ups......
11 Back Extensions ......
12 Snatch,11 Back Extensions,10 Pull Ups, 9 Thrusters, 8 Bench Press, 7 Push Press
6 1 Arm DB Snatch, 5 HSPU, 4 GHD Sit up, 3 Clean+Jerk, 2 Deadlift, 1 Burpee+Clean+Thruster,
20 Double Unders and Done!!!!!


Participants (Miranda F 18, Paul M 40, Hank M 16, Anne F 16, Bucky M 19)
(Miranda 1:00:28, Old Fart 51:58, Hank 1:01:42, Anne 55:51, Bucky 43:22)

Comment #7 - Posted by: Paul Tronnier at December 23, 2012 7:09 PM

How do you train for bar muscle ups, and how do they look so easy for some people? I can do pull-ups but when I try for a bar muscle up I totally fail. Is there a secret to getting it done?

Comment #8 - Posted by: Kyrie at December 23, 2012 7:44 PM

12:00 flat
Subbed 1 pullup and 1 dip for every mu
115. Pd snatch started with 135 pd
Kept good form on all squats

Comment #9 - Posted by: hollyhog at December 23, 2012 8:15 PM

I was impressed by that young man's form with the power snatch. I can see the future potential of this sport and it's young athletes in that extended video.

Comment #10 - Posted by: davet5 at December 23, 2012 8:37 PM

Oh, I am the smallest of all

Comment #11 - Posted by: Oleg at December 23, 2012 10:48 PM

12:00
115pd snatch
1 pu And 1 dip for each mu
Perfect form on squats

Comment #12 - Posted by: Hollyhog at December 23, 2012 11:58 PM

Kyrie work out your high pull chest to bar chins, drill them like crazy, also work on horizontal bar dips , the bar being in front of you legs also out in front, then begin working on your high hip kip as this will assist in generating the power , utilise a small swing initial and get your body familiar with the movement, be patient and persistent, it will come as the power and correct mechanics lock in,

Comment #13 - Posted by: Micah at December 24, 2012 12:03 AM

45m 180lb/5'10"

3 rds. 50 squats, 7 ring mu, 10 * 95lb hang snatches
30 min

Comment #14 - Posted by: Bb at December 24, 2012 1:33 AM

M/28/97kg

7:25
no pull up bar subbed 75lb swings (poor choice of sub)
Hang snatch @ 95lb

Comment #15 - Posted by: Ginge at December 24, 2012 1:34 AM

Also got first DU today - chuffed.

Comment #16 - Posted by: Ginge at December 24, 2012 1:36 AM

M/40/5'11"/205

Subbed 7 muscle-ups for 15 assisted pullups + 15 dips.

Hang power snatch @35kg.

24:22

Comment #17 - Posted by: Jose-Luis Morales at December 24, 2012 2:27 AM

There's a sub
For bar MU on our video. If u have trouble learning them. Watch YouTube! It helped me.

Comment #18 - Posted by: Emily at December 24, 2012 3:27 AM

Watch the demo video. The sub and technique is shown on there.

Comment #19 - Posted by: Jim at December 24, 2012 3:57 AM

Like the WOD, but gym is closed today, so did the following at home instead:

3 rounds for time:

50 Doubleunders
40 Walking Lunges
30 Situps
20 Burpees
10 Ring Pushups

Brutal.

Comment #20 - Posted by: twi at December 24, 2012 4:09 AM

3 RFT -
95# POWER SNATCH
50 SQ.
7 RING MUSCLE-UPS
12:05
Muscle -ups in garage, other fun stuff in basement.

Comment #21 - Posted by: ART/M/44/5'5"/148 at December 24, 2012 4:26 AM

Awesome- CFWC wod demo! Looking great everyone!

Comment #22 - Posted by: KellyO at December 24, 2012 6:01 AM

Did what I could. 50 squats, 21 pull ups (as best as I could just to get to bar), 21 dips straight legged, and 75 lb hang snatch clean. I never done cleans or olympic lifts before so this work out was brutal and pull ups are hard for me since I am still new to this thing. I did the work out in 33 mins.

Comment #23 - Posted by: John Ramos III at December 24, 2012 6:31 AM

There was hardly a sub for bar muscle ups in that video. There was a slight variation but no sub.

Comment #24 - Posted by: Ben Whetstone at December 24, 2012 7:10 AM

18:35 @ 115 snatch

Comment #25 - Posted by: SB at December 24, 2012 7:59 AM

12:00
115pd snatch
1 pu And 1 dip for each mu
Perfect form on squats

Comment #26 - Posted by: Hollyhog at December 24, 2012 8:20 AM

3 rounds:
50 Squats
7 ctb pullups, 7 dips
95# hang power snatch, 10 reps
11:30

Comment #27 - Posted by: scfd1_9607 at December 24, 2012 8:39 AM

Another 12 days of Xmas WoD...

1- 200m Run
2- 225# DeadLift
3- KneeScrapers (between 2 benches, do a dip with feet in front, swing feet back and do a pushup =1)
4- Burpees
5- 185# Front Squat
6- Towel PullUps
7- Box Jumps 24"
8- 135 Hang Power Clean
9- Toes to Bar
10- Double Unders
11- 95# Push Jerk
12- 100m Bear Crawl

Comment #28 - Posted by: Justin H at December 24, 2012 8:57 AM

10:02 with 115# hang power snatches

Comment #29 - Posted by: Edwards M/16/5'11/175 at December 24, 2012 9:13 AM

95 lb hang snatch, subbed assisted pullups with dip, perfect form on squats. Timer quit working but I was around twenty minutes. Great workout

Comment #30 - Posted by: kyle at December 24, 2012 9:40 AM

2012-12-24: 30rnds: 5squats/1mu/115#HPS@17:56.

Comment #31 - Posted by: gs at December 24, 2012 10:02 AM

32/M/6'1"/214

20:00
Subbed pull ups for muscle ups
75# Snatch.

Comment #32 - Posted by: CM1 at December 24, 2012 10:09 AM

Yesterday did "12 Days of Outlaw" and lost count of hang squat snatches. Ooophff. That hurt.

So today I am eating cookies. So there.

Happy X-MAS eve to all community!

Comment #33 - Posted by: james.patrick [M/50/66"/135] at December 24, 2012 10:14 AM

27:00, much too slow but also subbed 21 pullups (with purple band) and 21 ring dips (w/ blue band) per round and 85 lb HPC (think it was supposed to snatches in the scaling as well, but that's what brandx had)

Comment #34 - Posted by: RussA at December 24, 2012 10:18 AM

watch messed up, around 20 minutes. @ 95

Comment #35 - Posted by: DCB M/19/6/165 at December 24, 2012 10:30 AM

12:19

Squats quick and unbroken

BMUs quick and unbroken (one of my all-time favorite exercises)

HPS each set broken 5/5 with more rest in between than I would have liked

Comment #36 - Posted by: Bill M. m/48/5'3"/135 at December 24, 2012 10:47 AM

15:33
jumping Bar MU
95lb hang power snatch

Comment #37 - Posted by: joey p at December 24, 2012 10:59 AM

On these "Christmas wods" are you doing exercise 1, then 1-2,1-2-3,etc? If so, wow

Comment #38 - Posted by: Blake at December 24, 2012 11:01 AM

M/37/5'8"/180

12:39 rx'd.

Comment #39 - Posted by: Dave berry at December 24, 2012 11:02 AM

Three rounds for time of:
50 Squats
7 Ring muscle-ups
75# pound Hang power snatch, 10 reps

14:32

Comment #40 - Posted by: Kevin C. (M/53/5'11"/175) at December 24, 2012 11:11 AM

14:32, with ring muscle ups, and 75#

Comment #41 - Posted by: Kevin C. (M/53/5'11"/175) at December 24, 2012 11:12 AM

Made up yesterday with an "elliptical" Michael.

17:37

Comment #42 - Posted by: Carole (F/54/5'6"/135) at December 24, 2012 11:23 AM

M/52/153/1-1-06

Comet 12 Days of Christmas

1 Power Snatch
2 Ring dips
3 Burpees
4 PU
5 Toes2Bar
6 Push-ups
7 Squats
8 Jumping Lunges
9 Box Jumps
10Wall Ball
11KBS
12Thruster

23:56

Phew!

Comment #43 - Posted by: bingo at December 24, 2012 11:24 AM

m/23/250/6'

15:04

hang power snatches were dang tiring.

Comment #44 - Posted by: Michael Hanna at December 24, 2012 11:52 AM

M58/185/5'9"

11:20
for a scaled version, Chin to bar for the bar MU, and only 65# for snatches. Wimp.....

Comment #45 - Posted by: m weiss at December 24, 2012 12:01 PM

M 42/185/6'0"
Used a 6" box on bar muscle ups, everything else as rxd.
20.41.
1rnd 6.13.43.
2rnd 7.10.42.
3rnd 7.17.15.
Merry Christmas, and God bless.

Comment #46 - Posted by: Mike at December 24, 2012 12:14 PM

16:52

95# snatch and subbed chest to bar pullups.

Comment #47 - Posted by: Sinal M/33/5'9"/210 at December 24, 2012 12:39 PM

M/30/170/6'
115 hanging snatch
Muscle ups on rings
17.29

Comment #48 - Posted by: Tburnley at December 24, 2012 12:46 PM

19:15

Comment #49 - Posted by: Andrew at December 24, 2012 12:51 PM

19:47 (ring muscle-ups, 95 pound Hang power snatch)

Comment #50 - Posted by: gb 45/m/71"/185# at December 24, 2012 12:57 PM

1

Comment #51 - Posted by: Dave Berry-Crossfit East Village-San Diego. at December 24, 2012 1:22 PM

26 / M / 5'9" / 140lbs

Haven't really done a WOD in about two months because of school and a touch of bronchitis. Today the plan was just to survive...

Scaled to 3 rounds of
35 squats
15 strict pull-ups, 15 bar dips
10 hang power snatches, 65lbs

32:37

Comment #52 - Posted by: BC at December 24, 2012 1:33 PM

25m/5'11"/190lbs
10:22 Rx'd
Subbed bar mu for ring mu

Comment #53 - Posted by: Justin Wofford at December 24, 2012 1:35 PM

115# on the HPS
12:02

Comment #54 - Posted by: JakeK 4153' above sea level at December 24, 2012 1:35 PM

As Rx but used rings for Muscle Ups

11:30

M/168#/6'/38yrs

Comment #55 - Posted by: britishfireman at December 24, 2012 1:43 PM

12:50 with 115lb Snatches.

Comment #56 - Posted by: T. Collins at December 24, 2012 1:50 PM

12:25
Sub'd
115# HPS
7 kips to hip and 7 ring dips for the 7 bar muscle ups

Comment #57 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 24, 2012 1:56 PM

Sub'd bar snatch for double dumbbell snatch with 45lb dumbbells.
Sub'd the 7 muscle-ups for 10 ring dips & 10 pull-ups.

And with just a few minor interruptions by my 5 yr old son...16:08

Comment #58 - Posted by: CPT Chris at December 24, 2012 1:57 PM

m/47/185

subbed 3 pullups/3 dips

21:20

Comment #59 - Posted by: cosmo at December 24, 2012 2:00 PM

Subbed 100lb for HPS, ring MU's
Brock 14:43
Sebastian 14:39 (snatch finally felt smooth!!)

Comment #60 - Posted by: sebastian m/44/180/6'2" at December 24, 2012 2:29 PM

m/42/5'8"/175

3 rounds
50 squats
21 pull ups/21 ring dips
85# hang power snatch

24:54

Comment #61 - Posted by: Mike A. at December 24, 2012 3:01 PM

17:17 with 115# power snatches

Comment #62 - Posted by: fathertyme 34/m/6'/175# at December 24, 2012 3:22 PM

95# for HPS
15 pull ups 15 ring dips for MU's

16:32

Holy f'n grip, batman.

Very disapointing time.

Comment #63 - Posted by: Paul Daniel at December 24, 2012 3:29 PM

2nd WOD ever
M/5'10/225/23

Subbed what could do for torn bicep and hamstring

50squat
21 BB row, 21 tricep push-ups
10 hang snatch at 65#

15:45

Comment #64 - Posted by: MF7 at December 24, 2012 4:05 PM

12 Days of Christmas. Details in the filter...

Comment #65 - Posted by: bingo at December 24, 2012 4:34 PM

Subbed jumping bar MUs and 95 lbs hps. 13:57. Fun wod

Comment #66 - Posted by: Bird at December 24, 2012 4:50 PM

26:30

Subbed 2 pullups + 2 ring dips = 1 muscle up.
HPS = 115#

1st pullup was a legitimate attempt at muscle up followed by a chest to bar pullup (and 2 deep ring dips). Rested more than usual between reps as I wanted to make sure each of the 1st pullups was an honest attempt. Just about made one 1st rep of 3rd round...

Merry Christmas to all!

Comment #67 - Posted by: Ronnieboy at December 24, 2012 5:26 PM

M/32y/5'6/170

50 squats
21 pull-ups
21 dips
95 snatch

15:25

Comment #68 - Posted by: Sergey at December 24, 2012 5:54 PM

10:36 (115 lb. Hang Snatch)
Jessica - 11:28 (85 lb. Hang Snatch)

Comment #69 - Posted by: B. Rhaly at December 24, 2012 6:05 PM

f/45/5'2"/129

10:21
subbed jump/kip pull-up, jump ring dips
45# HPS

Comment #70 - Posted by: Stephanie at December 24, 2012 6:22 PM

14:45 haha gettin easier

Comment #71 - Posted by: Jake at December 24, 2012 6:52 PM

As rx'd 17:10. Love the snatch and muscle ups! Yet they are my areas for improvement.

Comment #72 - Posted by: Kurt M/39/185 at December 24, 2012 7:06 PM

50Squat
7 60kg c&j
10 60kg hps
14'56

Comment #73 - Posted by: roh at December 24, 2012 7:20 PM

20:01
subbed ring muscle ups and 95 lb. snatches

Comment #74 - Posted by: Brett C. m/31/6'0"/175lbs. at December 24, 2012 7:29 PM

13:35 RX

HOLY... crud it hurts

Comment #75 - Posted by: Rocky at December 24, 2012 8:12 PM

M/30/5,8/185

95lbs snatch
rest rx'd

15:34

Comment #76 - Posted by: dace at December 24, 2012 8:39 PM

M/33/5'6/167

Scaled

95# hang power snatch -10 reps
21 Pull up
21 dip
50 squat

14:04

Comment #77 - Posted by: Aldo V. at December 24, 2012 9:02 PM

Subbed 3 push ups & 3 dips for 1 MU
Scaled to 74# hang power snatch

Three rounds for time of:
50 Squats
7 (3 pull ups&3 dips)
74 pound(33.5kg) Hang power snatch, 10 reps

22:42

Snatch.....

Comment #78 - Posted by: Saganamooo at December 24, 2012 9:20 PM

low 12's (forgot my exact time) 95# hang power snatch
m/28/155#
hang snatches way harder than hang cleans, bar MU a little easier than ring MU. Nice variation on one of my favorite workouts

Comment #79 - Posted by: burt at December 24, 2012 9:39 PM

3 rds for time:
50 squats
10 strict chest to ring pull ups(false grip)
10 hps - barbell only (wrist.....)

12:05

Comment #80 - Posted by: DPL at December 24, 2012 10:48 PM

I wish the Crossfit box in Moscow was there when I was going back and forth for an adoption.....of course, the translation woulda been ..... interesting. сновом годом москва!

Comment #81 - Posted by: MDMelissa at December 25, 2012 5:24 AM

Rx @ 14:33. Took me a bit to get a handle on the135# hpsn. My last round was the fastest! Great Wod!! Looking forward to trying that one again!

Comment #82 - Posted by: Max at December 25, 2012 7:13 AM

44/m/176cm/73kg

Three rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power snatch, 10 reps

11:43

Squats unbroken
Muscle-ups 7, 4/2/1, 3/2/2
HPS 7/3, 6/4, 5/5

Comment #83 - Posted by: Memuc at December 25, 2012 8:11 AM

15:49 as rx'd.

Comment #84 - Posted by: Kyle Bisceglie 46/5'10/180/m at December 25, 2012 9:50 AM

17:54. 25 squats,stay. grey Band ring muscle ups. 65 lb. hang cleans working form, try 75.

Comment #85 - Posted by: Elliott Harding at December 25, 2012 9:54 AM

34:24

Comment #86 - Posted by: myles456 at December 25, 2012 10:37 AM

2 mile run
14:40
Then
3 rounds
25 Squats
10 Pull-Ups
10 Dips
6 135# Cleans
9:21
Then
20 K's to E's
Good Workout

Comment #87 - Posted by: dyagg at December 25, 2012 2:02 PM

11:24 with 10 135lb HPCs

Comment #88 - Posted by: MAGNUS M/26/5'8/160 at December 25, 2012 6:10 PM

50 Squats
7 Bar jumping muscle-ups (no space)
30 kgs Hang power snatch, 10 reps

13:34

Comment #89 - Posted by: orkun at December 25, 2012 10:50 PM

11:56rx

great wod. need to learn how to string more hps together. All bmu unbroken.

Comment #90 - Posted by: erik at December 26, 2012 2:00 AM

Did the J.T. first 8:43

3 rounds
50 squats
7 chest to bars (subbed for muscle ups)
7 wide grip dips (subbed for muscle ups)
10 95pound hang cleans (subbed for snatches..did yesterday)

9:24

Comment #91 - Posted by: lancem at December 26, 2012 5:53 AM

28/m/5'7/175

Subbed 95# for the Snatch.

10:23.

Comment #92 - Posted by: Jeff at December 26, 2012 11:00 AM

m/18/185/5'11"
10:52
7 muscle ups and 95lb snatches

Comment #93 - Posted by: Ryan Richard at December 26, 2012 12:29 PM

M/22/5'11"/183

19:35.1 RX'd

Comment #94 - Posted by: Miles forks at December 26, 2012 12:53 PM

M/36/5'4"/146lbs
Subbed 95lbs for HPS
15:33

Comment #95 - Posted by: Matt Burritt at December 26, 2012 5:03 PM

24:33

BMU subbed for ring MU progression, no where to do bar MUs, 135# HPS subbed for 115#. Spent more time than I liked adjusting the rings to get the MUs correct, nxt time this comes up get it right ahead of time or I hopefully will have my MUs back. Letting work get in the way and injuring my back has really pushed me waaaaay back, just gotta keep at it...back to beast mode.

GO HARD, HAVE FUN!

Comment #96 - Posted by: jirv101 at December 26, 2012 5:08 PM

M/37/5'8/165

14:43 w 95lb hang power snatch

Great WOD!

Comment #97 - Posted by: Jeff at December 26, 2012 5:58 PM

Did the J.T. first 8:43

3 rounds
50 squats
7 chest to bars (subbed for muscle ups)
7 wide grip dips (subbed for muscle ups)
10 95pound hang cleans (subbed for snatches..did yesterday)

9:24

Comment #98 - Posted by: lancem at December 27, 2012 4:34 AM

Rest cycle
M/55/6’/205

Comment #99 - Posted by: Pete In Sun City at December 27, 2012 6:30 AM

8:24 rx OUCH!

Comment #100 - Posted by: james at December 27, 2012 9:20 AM

32:30
50 squats-10x115 hang snatch-21 pu-21 dips
Day after Xmas felt terrible
Hard to do this stuff at open all the time
People take over your stuff

Comment #101 - Posted by: Johnh 44/205 at December 27, 2012 9:21 AM

Sub'ed puppyish version -
3 RFT sqx50 / Pullup x 7 & Dips x 7 mixed / pwr clean 95# x 10

24:21.44

Comment #102 - Posted by: Jeff_Roddy M/52/198/71" at December 27, 2012 9:24 AM

9:45 @ cf snohomish

Comment #103 - Posted by: Jdisch at December 27, 2012 9:43 AM

51/M/185
95 lbs Snatch
7 PU's
7 Dips
25:44

Comment #104 - Posted by: Zim at December 27, 2012 3:32 PM

3 rounds
50 Squats
7 chest to bar pull ups
7 Jumping Muscle ups
95# Hang power cleans, 10 reps
21:10

Comment #105 - Posted by: lucio1928,M/40/184cm/96kg at December 27, 2012 5:12 PM

started at 115# then droped to 95# for HPS (then unbroken)

MU very tricky

Squats... ugh

12.01

Comment #106 - Posted by: Nathan m/165#/1979/ since 2008 - at December 27, 2012 5:30 PM

M/43/5'8"/175

95lbs on the snatch

10:50

Comment #107 - Posted by: Jon Craig at December 27, 2012 7:21 PM

Three rounds for time of:
50 Squats
7 Bar jumping muscle-ups
95 pound Hang power snatch, 10 reps

12:59

could have done snatches heavier

Comment #108 - Posted by: Bells at December 28, 2012 6:02 AM

New here. Been doing mainsite for about 3 months @ Tinker AFB gym. All previous work was powerlifting and bodybuilding. Trying to lose about 15 pounds going into the spring/summer months.

20:45

Sub 3 pullups/3 dips for muscleups.
95# Snatch. (my olympic lifts suck)

Comment #109 - Posted by: Randy 28/M/6'2"/230 at December 28, 2012 7:31 AM

RX in 18:43 . . . Those last snatches were ugly . . .

Comment #110 - Posted by: M-31-5'11-183# at December 28, 2012 9:37 AM

115 snatch, had to use the worst bar in the globo gym, knurlings were as smooth as a baby's bottom.

17:46

Comment #111 - Posted by: Crossfit Chris at December 28, 2012 1:39 PM

50 Squats
21 Pull-ups
21 Dips (on a bench w/ feet up on another bench)
10 HPS - 65#

21:01
Brutally ripped off 4 calluses

Comment #112 - Posted by: Boo Boo F/147/5'8/24 at December 28, 2012 6:12 PM

20:36 (snatches killed my time, had to go one at a time)

Comment #113 - Posted by: mlt at December 30, 2012 1:01 PM

10:08 using 40 kg for snatch

Comment #114 - Posted by: Mik at December 30, 2012 2:40 PM

M/29/180cm/72kg

121228

Thruster 1-1-1-1-1-1-1 reps
65,70,75,80(f),75,75(f),75

121224

Three rounds for time of:
50 Squats
7 Bar muscle-ups
50kg Hang power snatch, 10 reps

18:04

Comment #115 - Posted by: ukr17 at December 31, 2012 3:14 AM

subbed 75 lbs. for hand power snatch

24:47

Can do more weight for the hang power snatches next time.

Comment #116 - Posted by: Manchild at December 31, 2012 7:20 AM

115# hang power snatch

9:14

Comment #117 - Posted by: MikeyPaul at December 31, 2012 6:06 PM

m/34/5'8"/180lb

did regular MU not bar MU, rest as rx'd

18:46

Comment #118 - Posted by: Adam Hamm at January 3, 2013 12:15 PM

m/39/5'9/182
CFWU-2 - pushups & HSPU 2nd. Superman. Burgener. DU.
27:14
That was bad. MU terrible. Didn't even get 1/2 of them. Was counting 3 attempts or 1 hips to bar as a rep. Couldn't string hardly any true MU together which was unfortunate since 2nd one generally easier due to momentum. Snatches not real bad overall. Remembered to really get butt/hips back at hang & land on heels last couple of reps.

Comment #119 - Posted by: jrm at January 7, 2013 6:52 PM

M / 38 / 5'8" / 170lbs

RX

10:51

Comment #120 - Posted by: Joshua M. Weaver at January 8, 2013 6:30 PM

M/27/208

9:13 RX

Comment #121 - Posted by: Kent at January 9, 2013 5:05 PM

Did this 15 mins after "Michael"

17:16

Comment #122 - Posted by: Peter Nemr M/31/65.5"/172 at January 10, 2013 1:33 AM

9'51"

Comment #123 - Posted by: RAD at January 12, 2013 12:50 PM

9'51"

Comment #124 - Posted by: RAD at January 12, 2013 12:51 PM

subbed muscle ups for 10 pullups and 17 bench dips. 95lb HPS. did not time due to bad cold/throat issues, but rested about 2-3 mins between rounds.

Comment #125 - Posted by: MikeD at January 13, 2013 8:06 PM

Ring MU
115# snatch

14:58

Comment #126 - Posted by: sr at December 23, 2013 4:52 PM
Post a comment






Remember personal info?