Thursday 091217

Ricky Frausto Filed Under:

WOD
AMRAP in 9, 6, and 3 minutes of:
2 Thrusters @ 176#/120#
4 Snatch Grip Dead-lifts @ 176#/120#
8 Wall Balls, 20#/14# (above 10 foot line)

Use one bar for both thrusters and dead-lifts (no rack). You may use a mixed grip for the dead-lifts but the grip must be outside the rings of the barbell. All wall ball attempts must touch a spot on the wall above the 10 foot red line for it to count.

This workout is split into three different time intervals, 9 minutes, 6 minutes, and 3 minutes. Each interval is split by 2 minutes of rest.

Post total rounds COMPLETED over all three rounds.












Snatch Grip Pull

18 Responses to "Thursday 091217"

1. Addi Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261049191885#c4719066749709852108'> December 17, 2009 at 5:26 AM
2. For some reason, I'm looking forward to this one, though I'm sure I'll change my mind as soon as I get there. You're tricking me with your deceptively low reps. And I don't like it.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261055183333#c8267869299825154567'> December 17, 2009 at 7:06 AM
4. For me, this is like a horror show....I always had wondered when my two least favorite things would show up like this....heavy thrusters and wallballs....add the row machine and it might be my nightmare ;)
   
   See everyone later...
5. Shelley Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261057425310#c2686048074208473670'> December 17, 2009 at 7:43 AM
6. Intended to go Rx'd until Amanda suggested dropping weight a bit and getting better technique on thrusters. I let the bar get a bit too far in front of me instead of straight up sometimes.
   
   Did 109# for this WOD; thrusters actually got better as the workout progressed. I missed one in the first round (bar got in front of me instead of straight up) and had to re-do it. Not fun.
   
   completed 12 total rounds of 6, 4, and 2.
   
   Great job 6 a.m.!!
7. BC Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261058397822#c5817835815841722086'> December 17, 2009 at 7:59 AM
8. 10 rounds total (5,3,2) @ 132#. I would've rather done the bear complex again. It was really great for Paul to point out, right before we started, that wall balls are essentially thrusters. Thanks Paul, I hadn't thought of it like that...a$$.
9. paul Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261059402657#c3504899577723519406'> December 17, 2009 at 8:16 AM
10. My lower back seized up during this. Not fun. 5, 2, 2 at 164#. frustrating. You know something's wrong when thrusters are the easiest part.
11. Addi Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261063921157#c9130181856480652195'> December 17, 2009 at 9:32 AM
12. None of you are helping the odds of me showing up at noon. Sleep and cheeseburgers are sounding better and better.
13. paul Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261065226980#c1979016045167298745'> December 17, 2009 at 9:53 AM
14. Don't get me wrong, Addi--i loved this WOD. I just hate my back, bed, and everything else that keeps me from deadlifting (my career...i could go on).
15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261067865837#c2201553198678168260'> December 17, 2009 at 10:37 AM
16. Now Addi lets not be to hasty about your decision. Sleep and cheeseburgers can come after you work out. You know you love some deadlift - no matter how you grip the bar!
17. Shelley Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261070396278#c1014070979520719577'> December 17, 2009 at 11:19 AM
18. You'll kill this WOD Rx'd Addi, I have no doubt! You could probably even enjoy a cheeseburger during your rest time.
19. Gina Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261076288568#c1148855496867544954'> December 17, 2009 at 12:58 PM
20. I used 92# for the thrusters & dl's. Got 11 rounds done total: 5, 4, and 2. Nice job everyone this morning!
21. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261090828635#c2481057566922306037'> December 17, 2009 at 5:00 PM
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23. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261091352266#c9002104046564807872'> December 17, 2009 at 5:09 PM
24. Not makin it in today as planned to 4:30 :( woke up today to family drama :( throwin my day's plans for a loop! :(
    I get upset when I don't get to work out. Upset with myself and upset with whatever factor changed my plans. Sounds psycho! But working out is addictive, and like a drug I fiend for it!
25. Paula Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261099946853#c6664089314679480708'> December 17, 2009 at 7:32 PM
26. I loved this WOD again today! 6-3-2 with 77#
    Going to KC this weekend. Everyone have a great weekend.
    
    Great job 5am'ers!!! I'm loving the early morning thing. Nothing like a good CF WOD to get your motor running for the day!
27. Jen S Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261101619405#c7248034498442126659'> December 17, 2009 at 8:00 PM
28. 10 rounds. I used 114 for the first round and then dropped to 109 for the last 2 rounds. I could have used a cheeseburger about 4 minutes into this one.
29. Becky Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261102164549#c3923401978181020255'> December 17, 2009 at 8:09 PM
30. I did 99# for 5-3-2. Didn't think I would be able to do this weight, but the push from Ricky was awesome. Thanks for a great workout 4:30!
31. JimmyG Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261102473756#c972627704572334393'> December 17, 2009 at 8:14 PM
32. 11 total rx'd. I haven't felt so ill after a workout since the UNO days. This was awful and great at the same time!!
33. Gdawg Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261103311802#c3477534550929467127'> December 17, 2009 at 8:28 PM
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35. Addi Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091217.html?showComment=1261135479072#c7173149609833117284'> December 18, 2009 at 5:24 AM
36. 9 rds Rx'd (5, 2, 2)
    
    Should have had 6, 3, 2 (shoulda coulda woulda), but my right knee kept catching at the bottom of the squat. A little frustrating, but I liked this one a lot.
    
    AND I got my cheeseburger. With bacon. And a nap. Good day.