Friday – 123011 – Snatch, Pull-ups, Burpees, Bear Crawl…

December 29th, 2011 by tkquinn

Laura W. on the rings...


Warm-up:

20 Snatch Balance – PVC
20 Hang Muscle Snatch – PVC
20 Hang Snatch – PVC

Snatch:

1-1-1-1-1-1-1-1

For time:

9 Pull-ups
30 M Bear Crawl
15 Pull-ups
30 M Bear Crawl
21 Pull-ups
30 M Bear Crawl
21 Burpees
30 M Bear Crawl
15 Burpees
30 M Bear Crawl
9 Burpees
30 M Bear Crawl

Post thoughts and times to “comments”.   

This entry was posted on Thursday, December 29th, 2011 at 11:32 pm and is filed under Workout of the Day.

14 Comments

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  1. Nick S Dec 30, 2011 / 10am

    Snatched to 145#, was trying to focus on the movement a bit more before increasing the weight. Worked out a couple kinks.
    WoD: 5:57 Rx
    Really good cardio burn on this one, lungs were on fire. Shoulders and lower back were pretty shot from earlier this week. Great Friday WoD, and awesome job today by the 630am crew!

  2. Alicia K Dec 30, 2011 / 10am

    Bear crawls and Burpees together?! Noooooooooooooo………

  3. Jenny K. Dec 30, 2011 / 12pm

    I have a love/hate relationship with this workout. My arms are still shaking! Great 11am crew. Nice job Jill!

  4. Jenny K. Dec 30, 2011 / 12pm

    Oops – I meant 9am! I can’t think when I am on vacation.

  5. Jill Dec 30, 2011 / 12pm

    Snatch- 75 lb. PR thanks to very encouraging coaching from TQ and taking 2.5 lb baby steps up while trying to maintain my form.

    An awesomely cozy 9 am crew- Kudos to Jenny K, Steve and Beth for doing this bugger of a WOD Rx!!

  6. Dick K Dec 30, 2011 / 1pm

    Snatch, a strong one at 115# focus was on form and working up slowly and getting out the rickitiness of an 11-day absence.

    WOD 11:40. Bear Crawls seem really easy on warm ups, but were killer in the last bits of this wod. Good 11am crew

  7. Markese Dec 30, 2011 / 3pm

    Snatch 155, 185 failed 3 times but I did some sweet reverse flips while failing !!!
    10:31 Rx oh I just want to say BUCK FURPEES !!!!!!!

  8. GREG W Dec 30, 2011 / 3pm

    Pull ups and burpees and bear crawls, oh my!

    Too bad I used up all my Crossfit tokens already.

    Happy New Year, all.

  9. Steph M Dec 30, 2011 / 5pm

    Wow, what a challenging yet fun WOD today! Snatch PR 68# and it felt good! WOD Rx: 10:00. What a fun 6:30am group today!

  10. MIKE H Dec 30, 2011 / 6pm

    Snatch to 225, missed at 235 and 240 a bunch of times.
    8:34 Rx on the WoD. Although not a fantastic time, I managed to slog through the burpees more or less unbroken and did all but the set of 21 pullups unbroken, which was an improvement.

  11. Ian S Dec 30, 2011 / 7pm

    10:12 Rx
    bear crawls were extra slow…still recovering from 100 pushups

    Shocked myself by easily getting underneath a PR 155 snatch
    So much show that I dropped it on my head …. Good lord!

  12. Ian S Dec 30, 2011 / 8pm

    “So much so” ….. I blame the concussion

  13. Jenn Halvo Dec 30, 2011 / 8pm

    Up to 110# on the snatch, 11:31 rx on the metcon with all dead hang pullups, due to doing this wod on a wall mounted pullup bar.

  14. Mary W. Dec 30, 2011 / 11pm

    95# snatch PR today. Creeping up 2-3lbs at a time.

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