Saturday 101120

Ricky Frausto Filed Under:

WOD
Push Balls and Zig-Zag Runs

Come check it out.

THE SNATCH SEMINAR HAS BEEN POSTPONED UNTIL FURTHER NOTICE. SORRY FOR ANY INCONVENIENCE.

Post results to comments.


Say what you will, these guys got skills.

3 Responses to "Saturday 101120"

1. paul Says: http://crossfitomaha.blogspot.com/2010/11/saturday-101120.html?showComment=1290270353482#c2865919271443152612'> November 20, 2010 at 10:25 AM
2. Way too sore to come in today. It was tempting, but my shoulders are completely fried. KTEs don't like me. I kind of like them, though.
3. CrossFit Hydro Says: http://crossfitomaha.blogspot.com/2010/11/saturday-101120.html?showComment=1290280037836#c4989891359196076332'> November 20, 2010 at 1:07 PM
4. Going to separate my strength and metcon work... Saturdays are never a good day to workout... :(... But Today went surprisingly well...
   
   Main Site WOD from a few days ago...
   Hang Power Clean 3-3-3-3-3
   110, 154, 186, 203, 225... All caught in a quarter squat or higher with the last set pretty easy... Should have tried 230
   
   Front Squat 10-5-3-1... All weights calculated off of my current, SHITTY 1RM of 276
   10 @ 76% (210) - Good
   5 @ 88% (245) - Good
   3 @ 93% (256) - Good
   1 @ 101% (281) - Missed twice... I just breakdown too much mechanically above 95% (Knees came in and elbows dropped both times)
   
   PC - Back Extensions (45#) 3X15
   Core Work - K2E (Hanging from the Rope) 3X10
   
   Hoping to hit a metcon tonight or tomorrow afternoon...
5. RSR3 Says: http://crossfitomaha.blogspot.com/2010/11/saturday-101120.html?showComment=1290317198857#c3756615414303971584'> November 20, 2010 at 11:26 PM
6. How about those tricks on a bike...
   http://www.youtube.com/watch?v=Cj6ho1-G6tw&feature=player_embedded#!