Thursday, July 23, 2009

SNATCH 1RM

warm up
pvc burgener warm up x 10
45# bar burgener warm up x 5

tall muscle snatch
2 x 3

heaving snatch balance
2 x 3

workout
full snatch
3 x 1

5min rest

800m run for time

post 1RM & run time for score

13 comments:

  1. Rob in Ger.23 July, 2009 03:12

    Something I do everyday before I do crossfit: about 2 hours before I go, I drink 2 cups of coffee. While doing that I check out the .com and cfjax sites. That helps me get my mind set. Then just before the wod, I go take a pee. Nothing worse then having to cary excess weight around. ;-)

    As far as music goes. I try to listen to anything aggressive.

    ReplyDelete
  2. Anonymous23 July, 2009 08:28

    Winger always gets me pumped up before a wod!

    ReplyDelete
  3. Lisa23 July, 2009 08:47

    I like to get pumped by listening to some Barry Manilow like Mandy or Elton John's Daniel, or I think I heard some Wham! on Russ's ipod that got me going :-)....or just a little death metal does it for me.

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  4. CrossFit JAX23 July, 2009 15:33

    chris. 160bw. 190#pr / 2:38

    ReplyDelete
  5. Jenn23 July, 2009 19:47

    Jenn. 117. 65#/3:41
    Lorena.128.60#/4:32

    Britney Spears, a little MJ, some NKOTB, any bubble gum pop gets me going. BTW...I am serious...this isn't a joke!

    ReplyDelete
  6. Unknown23 July, 2009 20:16

    Aaron H. BW 152# 140#pr/2:38

    ReplyDelete
  7. Laurie23 July, 2009 20:51

    As it goes for music I prefer Rap anything from back in the day is awesome say maybe some 2pac, snoop, and so on, some of the new stuff is good too!!

    ReplyDelete
  8. Unknown23 July, 2009 20:51

    manoj (r) - 4.40

    JV + Cole, you guys were great.

    as for get going music - arch enemy, otep, pantera, lamb of god.

    ReplyDelete
  9. Turbo J23 July, 2009 20:53

    Turbo J. 160bw. rx. 185#pr/2:33

    Russ, always a pleasure... I enjoy a heavy snatch!

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  10. Justin23 July, 2009 20:54

    Justin. 148bw. snatch therapy / 2:52

    ReplyDelete
  11. Anonymous23 July, 2009 21:14

    tommy,141 bw,rx,115/2:34... As far as music anything heavy

    ReplyDelete
  12. ryan w.23 July, 2009 22:15

    old school punk rock..bad brains, minor threat,misfits..

    ReplyDelete
  13. Katy24 July, 2009 09:48

    Snatch Therapy/ 3:54

    Music: Offspring, Strung Out,Rise Against, Foo Fighters

    ReplyDelete

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