Saturday 100904

Ricky Frausto Filed Under:

WOD
2 rounds, each for time of:
3 Sprints (length of gym and back)
21 Kettle Bell Swings
2 Sprints
15 Kettle Bell Swings
1 Sprint
9 Kettle Bell Swings
Rest

The 9am class will be split into two groups. The first group will go followed by the second group. As the second group is going, the first group rests and vice-versa until both rounds have been completed.

Post time from each round to comments/LogWod.


Learning how to perform the kettle bell snatch.

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3 Responses to "Saturday 100904"

1. Steve Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100904.html?showComment=1283617979089#c5040806195029127907'> September 4, 2010 at 11:32 AM
2. Nice way to start the morning.
3. BC Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100904.html?showComment=1283630202105#c8785594733682781839'> September 4, 2010 at 2:56 PM
4. 3:30 1st round, 3:39 2nd round, 1.5 pood.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100904.html?showComment=1283723027222#c7153247586110790826'> September 5, 2010 at 4:43 PM
6. Starting my taper...
   
   Snatch - Worked up to 90% of my opener which is 209#
   88, 110, 154, 164, 174, 184, 189
   - Working on absolutely no missed reps or sloppy attempts
   Clean and Jerk - Same
   110, 154, 198, 208, 218, 228, 238
   Front Squat Max - 5 sets only
   185, 225, 245, 265, 276- Finally hit my current front squat max again... Thank god
   
   500# Tire Flips
   5-4-3-2-1
   Weighted Inverted Rows (22#)
   10-8-6-4-2