5 Comments

1. 

   botattack on March 10, 2009 at 2:43 pm

   5 rounds
   5 push ups
   9 l pull ups

   Reply
2. 

   CrossFit 305 on March 10, 2009 at 4:03 pm

   8 rounds plus 2hspu.
   hspu to abmat on floor. last inch is a killer still.

   32 kilo pull up-70.8 lbs x2
   40 kilo pull up-88 lbs x1

   200 meter sprints w/90 seconds rest.
   30, 27, 28, 29
   slow legs.

   155# clean and jerk
   reps of 2 and 1 for technique

   Reply
3. 

   DM on March 10, 2009 at 4:03 pm

   8 rounds plus 2hspu.
   hspu to abmat on floor. last inch is a killer still.

   32 kilo pull up-70.8 lbs x2
   40 kilo pull up-88 lbs x1

   200 meter sprints w/90 seconds rest.
   30, 27, 28, 29
   slow legs.

   155# clean and jerk
   reps of 2 and 1 for technique

   Reply
4. 

   crossfit305er on March 10, 2009 at 11:43 pm

   Dan and Pete,
   Completed 8 rets
   Plus 4 sets of 30 sit-ups and 4 sets of 20 push-ups
   Kevin

   Reply
5. 

   PANOS on March 13, 2009 at 5:47 am

   Snatch skill work

   Snatch balance(SB)- Feet from set to land . Hold landing
   Heaving snatch balance(HSB)- feet stay in land position hold bottom for 5 count.
   Hang powert snatch (HPS)

   10am workout set: 5 HSB(65)x2, (75)x1
   5 SB (65)x2, (75)x1
   5 HPS-HSB (65)x2, (75)x2

   3pm WOD 9 + 5 HSPU (green band assist,straight leg)

   Reply