warm up
burgener warm up 3 x 3
-down & up
-elbows high & outside
-tall muscle snatch
-snatch drop
focus
burgener skill transfer set 3 x 3
-snatch push press
-overhead squat
-pressing snatch balance
-heaving snatch balance
-snatch balance (start in jumping position, land in receiving position)
-hang snatch
work
3RFT
pull ups x 15
95#/65# power snatch x 30
800m run
compare to CrossFit Takeover 17AUG10
Bou from CF Ansbach does FGB 300 (w/ dbl unders vice row)
A good way to start the day!
ReplyDeletereid.rx.23:49
jean.rx.34:25
lisa.mod w/45# 35:55
rob.rx. w/100# 25:36
Great idea!
Have fun with this one guys!
ReplyDelete-Andy from TakeOver
bou from ger.
ReplyDeleterx`d 22:45 min
caleb.rx.26:56
ReplyDeleteShanna Duvall Rxd @ 65lbs 25:32
ReplyDeleteNice WOD
great work everyone.
ReplyDeleteshanna- thx for doing a wod with us and taking the time to post. saw you compete @ regionals and you did awesome! wish i could take credit for the wod but andy gallego from cf takeover designed it (horrible programming if you ask me...still love ya andy!) but you're right, it is a good wod and after doing it last week, it was worth it to prescribe it to everyone else at cfjax.
russ
Chrissy
ReplyDeleteHOLY SNATCHFEST! Mod weight, 45#, did 1st 2 pullup rounds unassisted, did last round with purple band to try to make the cut off time. Dammit, 28:10! Great wod, and by great I mean FML!!
Andres 25:49
ReplyDeletemego / bw149 / rx
ReplyDeletetechnical DNF due to time cut off @ 28 mins.
i finish everything i start, so ... 34 and some change. 800m runs KILLED me. thanks to Andy, Gilly, & co. for providing such lovely entertainment for the day.
paybacks are a b*tch.
Russell 27:50 rx, that was another great workout
ReplyDeleteLynne
ReplyDelete45# & purple band for pull-ups...I'm with Meg those runs killed! 32mins and something..great one!