Monday, October 18, 2010

CTO: 13OCT10

focus
overhead squat

skill
power snatch
-1st pull: snatch grip deadlift to mid thigh
-transition to power position
-2nd pull: violent & aggressive hip/knee extension - JUMP
-stick landing position - FOOTWORK

work
5RFT
95#/65# squat snatch x 5
24"/20" box jumps x 10
pull ups x 15

compare to CrossFit TakeOver 13OCT10

9 comments:

  1. Anonymous18 October, 2010 07:29

    ryan w.192bw.rx.20 + minutes

    ReplyDelete
  2. Anonymous18 October, 2010 14:07

    Congrats to CFJAX for 3 years! We at CTO are stoked for your success and thankful for your guidance and friendship. Have fun with today's WOD. I watched Russ smash this one in about 6 minutes last week!

    WOD-8:45RXD

    Andy from TakeOver

    ReplyDelete
  3. CrossFit JAX18 October, 2010 14:42

    mego / bw 146 / rx / 14:46

    sisters in fitness.

    thanks andy for another kick in the d!ck.

    ReplyDelete
  4. Katie P18 October, 2010 15:11

    bw 143 / used thinnest boy band for pu's / 16:00

    sisters in fitness.

    thanks a lot, andy. apreesh :)

    ReplyDelete
  5. Anonymous18 October, 2010 17:09

    Chrissy 140bw
    mod weight

    Hey Andy, GFY. Sincerely, FACE.

    ReplyDelete
  6. Heather18 October, 2010 17:37

    bw 137 - 13:58. Used red band for pullups.
    This was my first wod doing power snatch and my third time really working with the OHS, so I feel like today was a success. Focused on trying to lock out my arms and get under the weight fast, but I still have some work to do. Awesome WOD.

    ReplyDelete
  7. Anonymous18 October, 2010 19:57

    karen
    mod weight..15;23..Used NO bands on PU..1st wod no band!..

    ReplyDelete
  8. Bryan19 October, 2010 07:18

    17:25, mod weight 85, ugly form on squat snatches, needs work

    ReplyDelete
  9. Anonymous20 October, 2010 08:19

    Rapids Crew ~
    CONGRATS on 3 Years...Sorry the post is late...Football planning is in full force this week...

    El Tigre' (6-2/205bwt) ~ 17:38

    Britt (6-0/155bwt) ~ 12:18

    tb (5-10/185bwt) ~ 12:29

    Hanson (5-11/170bwt) ~ 14:00

    Fiegl (6-2/220bwt) ~ 16:53

    ReplyDelete

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