12/23/09 Wednesday
Warm up
Skill work: Power snatches 3-3-3-3
W.O.D.
21-15-9
SDHP 115#/75#
Ring dips
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Ultimate Training Center CrossFit Corona, CA
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CrossFit Founder Coach Greg Glassman w/Coach Tony
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power snatches
45#
55#
60#
70#
trying to get down skill/form b4 weight today…….
77# SDHP
tire dip
5:54
i finished at 127 for snatch and did the WOD 6:50 Rx’d and the did tabata sit ups
Time for WOD 5:30 SDHP at 89# and tire dips
Snatches at 45# and 55#. Also trying to improve technique. Tough day for me.
Warm up
Skill work:
Power snatches 3-3-3-3
45# – 67# – 87# – 107#
W.O.D.:
21-15-9
SDHP 115#
Ring dips
Time @ 7:23
(For the last 30sec, Tony & Wayne pushed me to get the last ring dip right)
Thanks guys… I really didnt think I could have done it.
WOD:
Warmup:
Burg Warmup
Double Under Practice
Handstand push up work
Snatch Warmup
Snatch 3RM
105#
I could have gone heavoer but my form was getting questionable.
21-15-9
SDHP 115#
Ring Dips
5:39 RxD
I need to work on my ring dips they where sucking big time.
Power Snatch 95, 115, 135, 157 PR
21, 15, 9
SDHP 115LB, Ring Dips… 5:02 RxD
3:49 as rx’d
need to make up snatches and “Dianne” this week sometime.
Way to go everyone, dont let the Holidays slow you down. While the general population is taking a break for the holidays, we are setting new pr’s. See ya in the gym.