Wednesday, September 12, 2012
2012 September 11
Hollow Body Hold, 3 sets of 20 seconds
Hollow Body Rock, 3 sets of 15 seconds
Arch Body Hold, 3 sets of 20 seconds
Arch Body Rock, 3 sets of 15 seconds
Beat Swings, 4 sets of 15 reps
then….
4 rounds for time:
Run 400m
12 hang power snatch (95lb/65lb)
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CrossFit Integrity, Charleston, SC
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wod 16:54 rx
WOD – 16:55 or 18:55 or . . . 75#
Need to work on my grip for these – and tape my thumbs next time.
Thanks Sam!
11:40 75#
snatches finally started to click – gotta go for Rx next time
Hollow/Arch Body Rocks/Holds
10:02 Rx
10:37 Rx
11:50 Rx
WOD – 11:50 rx
16:43 ,85#… 95 didn’t feel right maybe next time.
Time was 15:53 at 45 lbs.
First time ever really doing a Snatch since the fundamentals class so I focused more on the form and movement. Will do i again for actual time, need a little more practice on the movement itself, but great workout.
Thanks Sam for your help.
Gymnastics works
WOD
9:41 (muted hips)
Oly Class
335# Clean PR by 35#
Wod: 13:33 Rx
WOD: 16:23 Rx (need to improve time- 2 days post ruptured cyst)
Hatch, oly class. 75# then failed at85# with Chrissy.
12:11 43#…. First time doing snatch