WOD 13OCT09
Posted by Admin on October 12th, 2009 filed in WOD
WOD:
10 Rounds For Time
3 Squat Snatch (M: 95# W: 65#)
3 Squat Clean and Jerk (M: 95# W: 65#)
*Full ROM. If you catch the snatch high, OVHD squat down below parallel. Squat clean into a thruster is fine.
Endurance:
10 x Sprint 20 Yds
Rest As Needed
Score Slowest Time
Inspiration: “There is nothing so likely to produce peace as to be well prepared to meet the enemy.” -George Washington
October 13th, 2009 at 10:21
LT H-1709 (65)
Wilson-1524 (45)
Tilus-1158 (65)
McClish-1051 (65)
Recker-1142 (75)
Lewis-1558 (85)
CO-1244 (65)
1st SGT-1130 (45)
Phil 1-954 (75)
Bonnafoux-1219 (65)
Thompson-1352 (85)
Long-1021 (85)
October 13th, 2009 at 14:46
Kessler: 11:47 (85)
Tyson: 11:21 (75)
XO: 13:56 (85)
Erika: 7:49 (45 30 Squat Cleans/Jerks)
Zboray: 16:03 RX
GySgt Gomez: 9:10 RX
Sharp: 11:56 RX
MSG: 11:56 RX
October 13th, 2009 at 15:04
16:04
October 13th, 2009 at 15:44
Vaughn-DNF…not too happy thus adding OVHD squats to my workouts
October 13th, 2009 at 16:37
1305 – Full snatches and squat cleans every rep (I repeated about 5 or 6 of each)
October 13th, 2009 at 18:50
How can I improve on my range of motion? Should I go down in weight until my form is better?
October 14th, 2009 at 04:50
CrossFit Neptune Sigonella
BM2 Hill 13:58 (85)
YN3 Clark 5:51 (65 OVHD Squats, Front Squats)
ICC Pals 11:24 (65 OVHD Squats)
LT Swearingen 13:54 (95 5rds, 85 5rds)
YNC 8:27 (Rx’d)
MSG,
If your range of motion is there with a lighter load and not there with the prescribed load, you’re not doing yourself any justice by continuing to work with the prescribed load. Remember, technique and full range of motion equates to greater efficiency and increased work capacity. As your technique and range of motion improve so will your strength, power, speed, accuracy, etc.
YNC
October 14th, 2009 at 04:54
MSG,
Flexibility, espicially through the hips.
V/r,
LT H