Sunday 091018

Ricky Frausto Filed Under:

WOD

Snatch 5x3 - 4x4 - Work for 10 minutes

Use the assigned set/rep scheme with the appropriate percentage listed in the gym.

This following cycle is a recovery cycle. This is your opportunity to focus attention to technique but more so to met-con. The strength will have higher reps and less sets. Here is the breakdown of what to follow from above:

175/100 and above for 1RM will follow 5x3

125/77 and above for 1RM will follow 4x4

124/76 and below will work on Snatch for 10 minutes, working with light weights the whole time.

followed by,

Team Rowing

In teams of 3 to 5, you will row, competition style, in the following distances. If you row with a team of 3, you will row a 6K, if you row with a team of 4, you will row an 8K, and if you row with a team of 5, you will row a 10K.

Each team member may not row more than 500 meters at a time.

Post snatch weight, team members, and team row time to comments.

This is what you post when no pictures are available. Hopefully this changes after the bonfire tonight. Give me all the pictures you take.

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Today's open gym time is at 1PM.

4 Responses to "Sunday 091018"

1. Addi Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091018.html?showComment=1255901311510#c5435089377972961987'> October 18, 2009 at 4:28 PM
2. Snatch - 5x3 @ 77#
   These felt pretty good - the last couple sets I focused on keeping my feet on the ground.. didn't see too much of the 'hump n hop' today.
   
   Rowed with BC, Crystal, and Megan - total time 30:56, which is a 7:41 average.
3. BC Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091018.html?showComment=1255901855525#c1664573062335033475'> October 18, 2009 at 4:37 PM
4. First things first...I got my first muscle up today! I worked on them a little bit Friday night during the "gymnastics day" and I knew I was getting close. Jon Day told me I would get it in 2, maybe 3 days. I thought he was being a little overly optimistic but it turns out the Jon Day is wise indeed. Thanks for the help Jon and Ricky.
   
   As for the the snatches, I did whatever Addi and G Dawg say they did. Same with the row. Go team.
5. paul Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091018.html?showComment=1255903201932#c2013399837173046380'> October 18, 2009 at 5:00 PM
6. congrats on the muscle-up, BC!!
7. Gdawg Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091018.html?showComment=1255907020053#c8985998132875105218'> October 18, 2009 at 6:03 PM
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