2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
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Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Pack:
Three rounds, 21-15- and 9 reps, for time of:
65 pound Squat snatch
Jumping Pull-ups (to chin)
Time: 15:47
Had trouble doing all of the pullups un-assisted, so i switched to jumping pull ups for the second and third set. I also looked at my hands when i was finished and realised I had ripped two huge callouses off my left palm at my ring and pinky fingers. Ouch!! Time to buy some gloves I think…
Today’s WOD: Filthy 50
12” box jump, jumping pull ups(did 5, then 15 45# assist. pu, 5 jump pu, 10 ast. pu, 5 jump pu, 10 ast. pu), 30# DB swing, lunges, knees-elbows(done on mat holding su bar), 45# push press, 45# good mornings(too far to walk to do back ext), 6kg wall ball, subbed push ups and squats for burpees(sorry no self motivation for burpees today), 100 single jump rope
time: 30:21
last time i did this i only did 35 ea with all pull ups assisted and box jumps for double unders. sometimes it doesn’t seem like i’m improving until i go back and look at the last time i did the WO. slow and steady imrovements. need to find the motivation to do more burpees though :(
Friday was my first day on CF and the WOD, which was “Michael,” was not too bad. Sunday though, I’m not too sure about even attempting squat snatches as I’ve never done any of that sort of lifting. I was thinking of subbing the squat snatch for something “safer” and working on my snatch form afterwards. Does anyone have any suggestions on a good substitute?
Friday was my first day on CF and the WOD, which was “Michael,” was not too bad. Sunday though, I’m not too sure about even attempting squat snatches as I’ve never done any of that sort of lifting. I was thinking of subbing the squat snatch for something “safer” and working on my snatch form afterwards. Does anyone have any suggestions on a good substitute?
I would say do the workout at buttercup scale. Using a pvc pipe ya cant get hurt but ya’ll be practicing technique and still getting a workout in. If ya want more of a challenge use an empty olyimpic bar. Believe me, 45lbs is enough to work ya hard! If ya really dont feel comfortable with the movement prehaps do just overhead squats or power snatches? Both are basically 50% of the movement and a skill of their own.
I’ve got a nice hill beside my house for this, though it gets some traffic, so you gotta be careful. The only real rules for this are that you must go full-out up the hill. How you get down is your choice. In fact, I think today’s effort was predicated on less resting on the way down the hill (my fastest split up the hill was 20 seconds).
Pack (modified):
Three rounds, 21-15- and 9 reps, for time of:
20 kg Squat snatch
Pull-ups (a couple of them were chest-to-bar singles, most of them were chin-to-bar singles, and the last ones were just nose-to-bar singles).
Time: 36.52.
Don’t know if the strategy of going for full pull-ups was right - I couldn’t do anything more than singles, and it took me loads of time to make it.
In the last round of pull-ups, I tore both palms - for the first time ever, and am proud of not letting the pain defeat me. I struggled, and made it.
Pack load
21-15-9reps for time:
Squat snatch,65lbs
C2b pullups
Time=20.13
Cash out:
5 mins handstand practice
Very slow time. Only done squat snatch once before during a hero wod with dumbbells. Mostly did power snatch and an overhead squat. Last round I moved alot faster so next time this comes up i feel I could knock at least 3mins off it. C2b pullups are much tougher. Those extra few inches make all the difference. But then ya already know that dont ya guys!!
As like a few here today this the second time I have completed an exercise like the snatch squat complete leveller learnt from last time and completed puppie scaling..
Snatch, Pull-ups “Puppies”
25lb snatch squat
Pullups to chest
time: 14.40
Form on the snatch squat was not the best needs alot of work ..
Cash out
snatch squat
5kg x 10
10kg x 5
15kg x 3
20kg x 1
10kg barbell DL, HPC, SP with one arm left and right…
