Monday 101004

Ricky Frausto Filed Under:

WOD
For time:
21 Power Snatches, 88#/53#
42 Air Squats
63 Double Unders
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15 Power Snatches, 88#/53#
36 Air Squats
45 Double Unders
-
9 Power Snatches, 88#/53#
18 Air Squats
27 Double Unders

Post time to comments/LogWod.



















A perfect kettle bell goblet lunge by Pete Nordlund.

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This Saturday is Ultimate Med-Ball day. You don't want to miss this. We have about 45 participating and it is probably our marquee event of the year.

This year's event will take place on the track/soccer fields at Lewis and Clark middle school on 72nd and Cass streets. I am planning on a 9AM kick-off time and we should be done by noon. Be ready to rock n roll.

5 Responses to "Monday 101004"

1. Addi Says: http://crossfitomaha.blogspot.com/2010/10/monday-101004.html?showComment=1286213788370#c7620332359230075343'> October 4, 2010 at 12:36 PM
2. Nice muscle-up video on main-site today!
   http://media.crossfit.com/cf-video/JackCotter30MUsMontana.mov
   That kip is crazy. Not even sure what to call that - reverse butterfly muscle-ups? Love it.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2010/10/monday-101004.html?showComment=1286222114771#c6091226508568840929'> October 4, 2010 at 2:55 PM
4. A little mixed around with training so I'm hitting two 2/1 cycles this week...
   
   Day one...
   Full Clean Thruster... Did 199 for 5 reps a few weeks ago... so tried it again with the goal of getting 205#
   --- 155, 185, 195, 205X4!! Missed the last one... really?
   
   Trap Bar Deadlift.. 4X3 (Moderate Weight) - Worked up to 315
   
   Muscle Ups 4X5... Did a few without dropping off to reset
   
   4X400m Run... Worked on my pacing...
   Tried to do the 1st and 3rd 400s at 80 secs, 2nd around 75 and last around 70 secs
5. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/10/monday-101004.html?showComment=1286224122836#c59540012966344410'> October 4, 2010 at 3:28 PM
6. today was a big challenge for me but pushed through it. Snatch and double unders are my biggest weaknesses!
   
   17:45-50ish? w/ DU attempts - can do DUs every other jump, or so... the last round was ROUGH!!!
   glad that one is over with!
7. paul Says: http://crossfitomaha.blogspot.com/2010/10/monday-101004.html?showComment=1286233663008#c5968061080082784975'> October 4, 2010 at 6:07 PM
8. That was awesome, even though it hurt like hell.
   
   10:56 rx'ed. quads and lungs were burning.
9. Kat Says: http://crossfitomaha.blogspot.com/2010/10/monday-101004.html?showComment=1286290507275#c1926934767886955934'> October 5, 2010 at 9:55 AM
10. 10:10 rx'd. My quads are fried....After the snatches, the squats totally sucked....I was doing about 5 then resting..seemed like this wod took forever. Great job libby and jen!