Thursday 091231

Ricky Frausto Filed Under:

WOD
5 rounds for time of:
3 Power Snatches @ 164#/110#
15 Chest to Bar Pull-ups

High power matched with high endurance, both pulling. This is a tough workout but very fitting for New Year's Eve.

If you can't go prescribed, try 65 to 75% of your 1 rep max snatch.

Post time to comments.














The one movement that separates us from every other gym in Omaha.

6 Responses to "Thursday 091231"

1. Gdawg Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262269010310#c1392507982907059795'> December 31, 2009 at 8:16 AM
2. This comment has been removed by the author.
3. Greg MO Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262271208082#c6976218023438303370'> December 31, 2009 at 8:53 AM
4. There's a bunch a places to get gymnastics grips but after researching a bit I read that the most durable ones come from ten.0.com, these work great, here is the link for the ones i have:
   
   http://www.ten-o.com/xq/asp/deptId.96/PAGE.1/ID.637/qx/product.htm
   
   
   Also, very important, watch all videos here to learn how to set up and care for them:
   
   http://www.american-gymnast.com/shop/Gymnastics-Grips-C3.aspx?afid=10&gclid=CPXH77f2gJ8CFRT6agodI2E_mg
5. Gdawg Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262273288560#c9176037358921362862'> December 31, 2009 at 9:28 AM
6. awesome! thanks so much!
7. paul Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262287211900#c7999225913257988614'> December 31, 2009 at 1:20 PM
8. Worked out in Lexington, KY today at CrossFit Maximus. did some DLs to make sure I still could, then joined them in their WOD:
   
   tabata clean and jerk (135) and air squats (alternating). Got a total of 23 c&j (well, really push press) and 140 squats.
9. Gina Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262290958720#c8401526337294784267'> December 31, 2009 at 2:22 PM
10. barely finished this in 14:15, did pull-up attempts for CTB pull ups. some were close (nose to bar?) but others...not so much.
    Nice job everyone today. Hope everyone has a happy and safe New Years Eve.
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/12/thursday-091231.html?showComment=1262295490543#c7843657234387063323'> December 31, 2009 at 3:38 PM
12. started snatch w/ 63#, i suck ass at snatch so threw off the 5s and stuck with 53#
    attempted 1-3 at a time chest to bar pull ups. Some hit chest to bar, some not so much! :)
    
    dnf- was on 4th round starting pullups! blood blisters is all i got to say about my hands right now!
    
    happy new years eve everyone! have a blast tonight if you are celebrating!!!!!!!! 2010 is gonna be awesome!!!!