New to CrossFit?
Blog Archives and Benchmarks
« Wednesday October 24, 2012 | Main | Monday October 22, 2012 »
Tuesday
Oct232012

Tuesday October 23, 2012

TC working with the ROMIK class yesterday.  

 

 

 

Class WOD 

A. muscle snatch: 3-3-3-3; rest as needed

B. snatch: to a heavy single

C. For time:

  • 500m row
  • 50 burpees
  • 500m row

 

 

October Floating Tester #2  (you have until 10/28 to get it done)

Against a 9 min clock:

3 rounds of:

  • 15/10 pullups
  • 20 box hops (24/20)

then with time remaining, get as far as you can in the following ladder:

  • 10 squat snatches at 95/55lbs
  • 8 squat snatches at 115/65lbs
  • 6 squat snatches at 135/80lbs
  • 4 squat snatches at 155/100lbs
  • AMRAP squat snatches at 175/120lbs

*You must change the weight yourself.  Score for the workout is most total snatch reps.  

*Judges be TOUGH!  All reg standards apply.  You must stand up completely on the box before jumping/stepping down for the rep to count.  Show control at the top of your snatches to make them count.

 

 

Daily ROMIK

A. SMR: worst spots

B. stretch 2 min per side on each:

  • PNF hamstrings
  • pigeon
  • wall of death 

C. OHS position hold 1 min

 

 

Post results and thoughts to comments.

PrintView Printer Friendly Version

Reader Comments (13)

TC is saying "That, that right there is called a leg" Gaines is very impressed by this knowledge ...

October 23, 2012 | Unregistered CommenterSully

Thanks imp...

October 23, 2012 | Unregistered CommenterTC

I'm more impressed by all the words TC makes up! He sounds so important!!

October 23, 2012 | Unregistered CommenterGaines

9:27 rx

October 23, 2012 | Unregistered CommenterJess

A. Worked up to 43# for muscle snatch
B. Worked up to 88# snatch... thanks Matt for form work!
C. 7:18 rx

October 23, 2012 | Unregistered CommenterJK

And she ^ didn't even break a sweat!

October 23, 2012 | Unregistered CommenterNancy

B: 145
C: 9:12

October 23, 2012 | Unregistered CommenterScott Z

A) 135
B) 205
C) 6:05RX

October 23, 2012 | Unregistered Commenter21 Sexy snatch

A) 95#
B) 125# PR... Finally!!
C) 8:55 rx

October 23, 2012 | Unregistered CommenterLH

Floating tester #2
21rx...thanks for hanging out to score me Chelsea...and to Joey...for heckling me most of the way through!

October 23, 2012 | Unregistered CommenterLu

B. Worked up to 65 lbs (go me)
C. 7:30, rx

October 23, 2012 | Unregistered CommenterPeter

A. 115
B. 125
C. 7.39

October 23, 2012 | Unregistered CommenterBenE

6:38 Rx

October 23, 2012 | Unregistered Commenter27

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>