TAC-E Ramblings

Monday, February 28, 2011

Hang power snatch 3-3-3-3-3 reps

Unrelated picture of a kitten

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

AND

Back Squat 3-3-3-3-3 reps

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

We don't have access to a rowing machine, so we substitute with Sumo Deadlift High Pulls.

1 rep = 10 meters of rowing.

I found a crossfit article on the one-arm snatch. "http://www.crossfitmansfield.com/files/54_07_dumbbell_snatch.pdf.

We are going to have to work on that a bit. However, good job over-all, boys.

Deadlift 3-3-3-3-3 reps

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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