Friday 090612

Ricky Frausto Filed Under:

WOD

Power Snatch/Hang Power Snatch 1RM

if time, 2 rounds for time of:

300 meter run

20 Wall Balls, 20#/14#

You may choose to do a power snatch from either the ground or from the hang position. The use of the word power when referring to the Olympic Lifts means only that you are catching the bar high, or without squatting.

Post snatch weight and met-con time to comments.

Mark Petersen snatching during the final WOD.

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Those doing CF Football will notice that the workout for today entails doing Clean and Jerks. Since we have already clean and jerked, there is a workout posted on the games group blog for you to give a go at. Click on this link.

10 Responses to "Friday 090612"

1. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244809159667#c2252923888857651366'> June 12, 2009 at 7:19 AM
2. Out of town did 3 rounds of 10 DB hang snatch 50lbs and 10 burpees, finished around 3:40.
3. Cari Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244811135497#c4445853142973130294'> June 12, 2009 at 7:52 AM
4. Got 73 today after MANY attempts, PR by 15 lbs! 7:20 on the run/wall ball workout. Have a great weekend!!
5. paul Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244812090301#c1998803591354717357'> June 12, 2009 at 8:08 AM
6. Nice WOD, Kahrs. Congrats on the PR, Cari!
   
   AMRAP in 20
   
   15 hang power cleans (115)
   12 ring pushups
   21 situps
   
   6 rds, 15 cleans, 8 pushups
7. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244826994379#c2465425177116554507'> June 12, 2009 at 12:16 PM
8. Cari awesome job on all your PRs this week!!!!
9. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244837792573#c2581476853803220039'> June 12, 2009 at 3:16 PM
10. Did this at 24hr.today - 55# - I probably could have added a little more weight but my form was questionable. Guess I'll have to keep practicing at it! Great job this week everybody on the PR's! Have a wonderful weekend!
11. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244841559147#c7469461866627865063'> June 12, 2009 at 4:19 PM
12. I'm not going to make it into today but I did Helen this morning in 12:50 w/ jumping pullups...
13. lindsey v Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244849015002#c4958305263856092581'> June 12, 2009 at 6:23 PM
14. Lindsey 1RM hang snatch 82# nice. Ben 1RM 143# nice job 4:30!
15. Chad Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244849784111#c3517995749241318117'> June 12, 2009 at 6:36 PM
16. 132# on the hang snatch.
17. Michael Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244857414965#c888241189791643352'> June 12, 2009 at 8:43 PM
18. Snatch 1RM: 110# from the floor. That's a PR, since I've never done snatches before coming to CFO.
    
    Also made up back squat 1RM: 278# (PR)
    
    Welcome to Rita, who was there for her FIRST class!
19. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/friday-090612.html?showComment=1244891885294#c4083480983771422161'> June 13, 2009 at 6:18 AM
20. 97# 1 RM on snatch from floor. My technique needs improvement. No time for metcon. Will be making up back squat at today's class since I missed Thursday.
    
    Shelley