Wednesday, February 2, 2011

Feb 2, 2011, WOD

Skill:     Snatch Drills

  1. Mid-Hang Snatch Pull
  2. Tall Muscle Snatch
  3. Mid-Hang Muscle Snatch
  4. Scarecrow Snatch
  5. Tall Snatch
  6. Mid-Hang Snatch
We will do at least 2 sets of 10 of each of these drills, before attempting any full snatches.

Met-con:

5k run

......hahaha just kidding ya pansies!

Tabata Workout (20 sec on, 10 sec off, 4 min of each exercise)

1. Rapid response med ball drill
2. 55# sandbag rope pull
3. Air Squat
4. Sumo Deadlift
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3 comments:

  1. This was the first time that I did this workout.....it was tough but I made it through the workout.....cant wait till I do it again to see how Ive improved....

    On another note Tim and Cross Fit have me doing things that I thought I could never do....Well Cant do that is no longer in my vocabulary....Cross Fit is a way of life now....THANKS TIM FOR OPENING MY EYES....Everybody should get do what were doing at SeaCity CrossFit..

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  2. @Gilbert....awesome bro, keep up the good work!

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  3. AWESOME TABATA workout. Maybe battling ropes instead of sandbag pulls next time? Nothing like the deep burn as my arms slowly start to fail on those ropes...

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