"Duplicitous"
10 min Cap
Snatch
1 RM
then immediately following:
3 min
Max Pull Ups
(5 min Warm-Up/Set-Up for Snatch)
CA$H OUT:
3 Rds
1 min/AMRAP
Med Ball Sit Ups
Rest 30 sec
1 min AMRAP
Hollow Rock
Rest 1 min
You have 10 mins to find your 1RM Snatch then 3 mins to complete as many Pull Ups as possible. Every pull-up completed counts as 1 lb towards your Max Snatch. Add pull ups to Max Snatch to find your total score.
Post Max Snatch, Max Pull Ups, total and thoughts to comments.
Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here. Tell your friends and family to save the date to either compete or to cheer you on!!
Posts
22 comments:
Petition started to ban Casey from the BLOG ... she's a YANKEES fan ... BOOOOOOOOOOOOOO !!!!!!!!!!
Disclaimer: All in good fun !!!
lol ohhhhh so your a phillies fan from south jersey hating on me for the yankees? i never get that! are you still salty about the 2009 world series?
NICE !!!
Well played Casey ... atta girl !!!
Good to know that a good sense of humor is not completely lost !!!
And yes I am ... salty isn't even a strong enough word.
And still giddy over 2008! and oh did I mention 2010?!
Yankees THIS....you can only buy so many world series ;)
I am the new guy, Justin... aaannd I have to disagree. Im sorry to say but the Giants are gonna mop it up... Just saying :)
realllly? bringing up fall 08? worst YEAR of my life thank god philly fans got shut up lol
...and hell yeah new guy i have tix to allthe giants games, but i don't know about the whole "mopping up" we're looking rough
I think he meant the San Fran Giants ha
Welcome to Red Doctober
hahahahaahaha your kiddding me...embarrassing
in that case i'm not so pumped for the new guy anymore
just kidding...
...but really...
Time to Rock Out with our DOC Out !!!
175 + 44 = 219 I think. Liked todays lift. And for the record, go phils!
Dropped into Crossfit Potomac down here in Arlington on my lunch break and did their WOD:
1-1-1-1 Heavy Deads
345-375-385-305x2 (working on my hook grip)
5 rds
205 x 5 DL
25 D/U
Rx'd 3:21
Really miss our workouts they are like Metcon and Paleo cultists down here it's kind of weird. See yous soon!
Max Snatch: 155
Pull Ups: 55 for a total of 210.
Great job 3:30 way to push hard on those sit-ups and hollow rocks.
Snatch: 95 (tried splitting it to save the shoulder, could be the saving grace with some work).
PUs: 72
Nice work, Doug.
Snatch 155 pullups 58,
Thanks Mark, someday Ill get lower
ok so last nights CF Endurance WOD was 40(secs) on 20 off x 5rds at max effort.
First I did this on the dread mill. and covered .75miles.speed went 8/8.3/8.5/8.6/8.8 But wanted to see how it felt on the erg so...
meters/split/stroke rate
167/2:00.4/26
166/1:59.7/27
165/2:00.4/26
165/2:01.2/26
165/2:01.2/27
total 830 meters on, 287 metersoff
I learned that I push waaaay harder on the erg. I wasn't running anywhere close to max effort. Probably could have killed that erg peice if didn't run first. Fun little workout.
Snatch max: 70...so close to 75!
Pullups: 32(with green band)
Total :102
Situps:25/21/24
HR:15/11/16
my core is just thrashed this week. Hollow rocks were torture!! Great coaching Justin!
Lift: 75lbs an ugly one but i made it.
Pull ups: 25 (green & blue)
Total: 100
Situps: 25/23/23
HR: 17/18/16 holy hell those are tough.
Nice work 3:30! You guys are awesome!
Thanks, Justin :) Glad you can see a difference!
Lift: 70, 75 was close
Pull Ups: 62
Total: 132
Ca$h out:
Situps: 127
HR: 110
Lift: 165
pu: 50
Yea and some day I'll stop doing the clean and jerk w/ a snatch grip!
Joe is correct... San Fran Casey! This is going to be a great series
Lift 105, pull ups 37
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