135# power snatch x 5
muscle up x 5
hang clean x 5
rest 3
thrusters
mu
power clean
rest
clean and jerk
mu
squat clean
rest
sumo d-lift hi pulls
mu
hang squat cleans
rest
hang power snatch
mu
push press
* weight, reps, rest is the same
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I finally got the rings up; hence, the obligatory muscle up wod. The purpose of the bbell was to upset the muscle ups. Besides a slight lack of rythm the muscle ups were fine. It was the bbell that felt herky jerky. Five reps wasn't enough to get into a smooth groove and changing exercises every set didn't help. We get so accustomed to doing close to max reps on everything that it was a little foreign to stop at five.
ReplyDeleteTurbo, I'm going on the road tonight but I should be ready for Dungeon Master next week.
Roger. I have the Iron Curtain Challenge in Orlando this weekend. If it works for you, let’s shoot for late next week. I might need a little recovery time before that jackassery. If you get a chance, checkout the programming for the competition, I’d like to hear your opinion. I’m dropping the link below.
ReplyDeletehttp://www.crossfitevolution.com/ironcurtainblog/
knocked this workout yesterday with a couple dudes overseas. still having a lot of trouble with the form on the snatch. (these jokes write themselves) It is a totally new exercise for myself and the guys out here. I had to lower the weight on the "snatch" to work on form once i was finished for some skills training.
ReplyDeletethanks for another good one mike
-bill
This is probably the most challenging due its very specific requirements, i.e. speed, power, agility, hip and shoulder flexibility. The power snatch is a good stepping stone to the full sntach. Definitely work lighter weight. You have to work one thing at a time and form is first.
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