Thursday 090430

Ricky Frausto Filed Under:

WOD

5 rounds for time of:

10 Hang Squat Snatches, 95/65 pounds

15 Pushups

In order for a rep of the squat snatch to count, you must attain a position where the crease of the hip falls below the top of the knee. This may be achieved by one of two ways, either catching the bar in a full squat or catching the bar high and then overhead squatting it. As always, pushups are honest, chest and hip to the ground and full lockout of the elbow at the top.

Post time to comments.

The beauty of a heavy dead-lift.

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This Saturday, we will be hosting a mock competition for our games group competitors. We need as many counters as we can get so that hopefully everyone that is working out can have their own counter and range of motion judge.

There are two workouts, one at 8 am (two heats, 8 and 830) and the other at 3 pm (two heats, 3 and 330). If you are free and would like to help us out please let myself know as soon as possible. This way I can educate you on the range of motion standards and what is required of the competitors. The more strict you can be the better the feel for our competing athletes.

Let me know by email, ricky@crossfitomaha.com, by phone, or just let me know when you come to class. Thank you for your help.

15 Responses to "Thursday 090430"

1. Greg Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241110560000#c557668533965000626'> April 30, 2009 at 11:56 AM
2. Great Job 6am. I haven't done snatches for a long time and my shoulders needed it. DNF with #65 but by the end of the 2nd round I got my shoulders back far enough to feel more comfortable with the whole movement. By the 3rd round I could actually catch it in about a 1/2 squat and then lower it to a full squat.
   
   I missed yesterdays because I was out of town and I saw the GG do it today. There were some awsome number of reps on the board this morning.
3. Gina Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241116860000#c5092470052694702659'> April 30, 2009 at 1:41 PM
4. Nice job everyone at 6am! I finished in 11:28, using just the 33 lb. bar. I def. need to work on my technique more before I can start adding weight.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241117280000#c7302752573268193439'> April 30, 2009 at 1:48 PM
6. On the Bodyweight Fran Video on the left ... Does anyone know the name of that song or who sings it?
7. Chad Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241122140000#c6603333397721843572'> April 30, 2009 at 3:09 PM
8. Everlast - Letters Home from the Garden of Stone
9. JenT Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241128080000#c70986109452988399'> April 30, 2009 at 4:48 PM
10. 13:02 scaled to bar only
    
    I've been told I have a nice snatch. Tee hee.
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241129280000#c7597095786655120202'> April 30, 2009 at 5:08 PM
12. Thanks Chad ...
13. Mel C Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241131920000#c215687499410165916'> April 30, 2009 at 5:52 PM
14. This looks like a good one! Too bad I had to do a WOD-on the road at home because I had to get things for graduation squared away! Starting next week I'm going to be in that gym like it's my 2nd home!
15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241132760000#c993503414901109439'> April 30, 2009 at 6:06 PM
16. I need some tips on my overhead squat, I can't even do it with the bar. As soon as I get any bend in my knees the bar is falling forward.
17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241138640000#c5353026653901298788'> April 30, 2009 at 7:44 PM
18. 12:36 w/ bar only. Still working on keeping elbows locked and not bending them too soon! But felt pretty good. Slowly getting the hang of it.
    Meredith
19. Kelli Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241139180000#c1746718527414927131'> April 30, 2009 at 7:53 PM
20. 14:30 - scaled to 53# Have a nice weekend everyone and good luck to the games group on your mock competition!
21. BC Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241146680000#c3957647886051853464'> April 30, 2009 at 9:58 PM
22. Man, it's been awhile since I've done snatches. 17:?? scaled to 88#. It's not very often that I actually look forward to doing pushups in a WOD. Nice job nooners.
23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241151000000#c4481210581228533580'> April 30, 2009 at 11:10 PM
24. 13:52 scaled to 65#. Dan M.
25. Cari Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241154360000#c7159144163818059184'> May 1, 2009 at 12:06 AM
26. DNF w/ just the bar; had 4 snatches and the pushups to go; rested about a minute and finished.
27. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241156340000#c6713645420629638256'> May 1, 2009 at 12:39 AM
28. those dirty snatches had me fallin all over the place with the bar... had to use pvc pipe! still got a great workout! 12:36 super scaled. i need lots of practice! ~ allison c
29. Nichole Says: http://crossfitomaha.blogspot.com/2009/04/thursday-090430.html?showComment=1241191740000#c5335940947142521193'> May 1, 2009 at 10:29 AM
30. 12:16 Scaled to bar only. Fell on my butt during a failed snatch attempt with the bar falling forward on my ankle. How you ask? I have no idea. Result: Bruised and Swollen ankle. Pleeease! No box jumps tomorrow.