Sunday 100207

Ricky Frausto Filed Under:

WOD
Hang Squat Snatch + Power Snatch + Overhead Squat
x 5 sets

Complete the above sequence for 5 sets with one minute rest between sets. Use a weight that is moderate. If speed and/or accuracy (misses) become an issue, lower the weight some. This workout is not about how much you can lift but rather about extension and speed.

Keep the weight the same for all sets unless it is too heavy. (Example: If you have a 200 pound snatch, you probably will use 154 or lighter. Take what you will from this.)

followed by,

3rounds for time of:
15 Thrusters (132#/93#)
2 Flights of Stairs (or 300 meter row)
25M/18F Push ups

Post weight used for Olympic sequence as well as met-con time to comments.












Amanda Brei

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Open gym will take place at the University of Nebraska at Omaha in the varsity weight-room. We will meet there at 1PM for those that are interested. Since we are doing a bit of Olympic lifting, I will be at CFO from 11:45 or so until 12:15 or so for those that want to pick up their shoes. Bring some regular shoes as well for the met-con.

Hope to see a lot of faces. Those that come get to see or workout again where it all started.

9 Responses to "Sunday 100207"

1. Becky Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265559311424#c1182245561915351873'> February 7, 2010 at 10:15 AM
2. Ricky, can you give directions? I've never been to the UNO weight room before :) Thanks!
3. Jenni Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265568669926#c6583259594192790132'> February 7, 2010 at 12:51 PM
4. Went on base because I had to do my stupid annual fitness test there today anyways. Did that as my "warmup" then I did back squat 3 X 5 at 95 lbs. I'll make up the snatches on a rest day, I just hate doing them without bumper weights.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265577122279#c485516237155006661'> February 7, 2010 at 3:12 PM
6. Great work today everyone... Kyle you smoke it!..
   
   15 Thrusters (132#)
   2 Stair Runs/Walk/Drunken Stumble
   25 Push Ups
   3RDS - 11:15
   
   Justin VanBeek
7. BC Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265577634038#c5882340980426736223'> February 7, 2010 at 3:20 PM
8. Fun being back at UNO today, although I had forgotten that you have a better chance of getting hit by a meteor while simultaneously being attacked by a shark than finding a parking space.
   
   Only used 88# for the hang snatch/power snatch/OH squat WOD. Was really focusing on speed, went fairly well.
   
   As for the metcon...those were definitely not wall balls! Workout was 15 thrusters (132#), 2 sets of stair runs and 25 pushups, all for 3 rounds. I used 110# for thrusters, finished in 18:55. Brutal.
9. Addi Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265578937561#c7060664694923356247'> February 7, 2010 at 3:42 PM
10. 88# for HS/PS/OHS - I felt like I had good speed getting under the bar. Not so great getting full extension, but maybe better than usual?
    
    Metcon - 16:06. My thrusters are painfully slow (literally and figuratively), but I was happy with my pushups - solid 3s in the first 2 rounds. Last round I decided to go for broke and see how many I could knock out - got 9 in, then 1s and 2s without too much rest. "Running" stairs sucks my will to live.
11. Gdawg Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265578939003#c2433563848065791425'> February 7, 2010 at 3:42 PM
12. This comment has been removed by the author.
13. Donohoe Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265644744904#c6925881113509280205'> February 8, 2010 at 9:59 AM
14. Sunday no fun day for me
    finished snatch with 135 and finished the wod in 1609 it sucked bad only used 98 pounds for the thrusters. I hope someday to get the form I need to rock out thrusters.
    DOnohoe out
15. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265669551055#c6604169106983870288'> February 8, 2010 at 4:52 PM
16. 55# for lifts, and 70# for metcon. Thrusters suck. 15:36
17. Shelley Says: http://crossfitomaha.blogspot.com/2010/02/sunday-100207.html?showComment=1265732939317#c9218717854147618761'> February 9, 2010 at 10:28 AM
18. 55# for lifts; did 75# on first set but too heavy.
    
    14:49 Rx'd on metcon which consisted of:
    
    3 rounds of
    15 thrusters (95#)
    2 sets of stairs
    18 pushups
    
    Thrusters sucked and stairs felt like a rest after those.