Row/snatch ladder

Thursday 110224

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Compare to 100321.

* * * * *
Level 2 WOD:

A:
Weighted Pull-ups, 3/5

B:
Complete as many rounds as possible of the following in 12 minutes:
15 double kettlebell Swing 1.5/1 pood
10 chest-to-bar pull-ups

Post loads (part A), time (part B) to comments.

Women and leanness: The debate, and ugly truths
Build your own standing desk on the cheap
Homemade coconut butter. F yeah.
Health problems disappear when gorillas fed wild diet
How to roast a whole fish (video)

HAPPY BIRTHDAY, LYNN!

Jackie goes heavy:

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options, courtesy of Brand X forums:

    Big Dawgs:
    as Rx’d

    women – 30 Pound

    The Porch:
    For time:
    Row 1K
    40 pound Dumbbell snatch, 35 reps
    Row 750m
    40 pound Dumbbell snatch, 25 reps
    Row 500m
    40 pound Dumbbell snatch, 15 reps

    These are one-arm squat snatches, alternating arms.

    women – 30 Pound

    Pack:
    For time:
    Row 1K
    25-30 pound Dumbbell snatch, 35 reps
    Row 750m
    25-30 pound Dumbbell snatch, 25 reps
    Row 500m
    25-30 pound Dumbbell snatch, 15 reps

    These are one-arm squat snatches, alternating arms.

    Women – 20

    Puppies:
    For time:
    Row 250 M
    5-10 pound Dumbbell snatch, 25 reps
    Row 250 M
    5-10 pound Dumbbell snatch, 20 reps
    Row 250 M
    5-10 pound Dumbbell snatch, 15 reps

    These are one-arm squat snatches, alternating arms.

  • Kev P

    Do we have 40 pound dumbbells?

  • Akash

    Would doing these with KBs be too aggressive? Kevin and Mike K gave a great intro to them yesterday and seems like a fun way to do it given limited weights…

    • Mike K

      I think its a bit easier with the KBs as I feel the dumbell requires more stabilization at the wrist.

      And no, we don’t have 40 pound dumbells

  • Bob C

    Can’t be in a gym this week, so I’ve improvised my own demented thing to do. Those of you that understand programming please don’t wince too much.

    Modified Cindy

    AMRAP 20 minutes

    5 ring pullups
    10 pushups
    10 (5 each side) kb full squat snatches (25lb kb)
    15 squats

    I did 5 complete rounds plus everything through all of the squat snatches in round 6.
    The full squat snatches are something I need to work on. I felt very inflexible and awkward doing them. Slow, but I’m going to get faster!

    Did 25 KB swings immediately after with a 35lb kb.

  • Dan H.

    22:26. Full row, scaled reps to 40-26-10 (total) w/ 25lbs.

  • Hari

    Reality Check:

    http://games.crossfit.com/blog/2011/02/cheryl-brost-training-and-diet,1052/

    Diet

    Cheryl does not recognize the orthodox divide between Zone and Paleo diets, for the last ten months she has eaten a diet influenced by both but not yielding to either’s stricter regulations.

    Her meals typically look like this:

    Breakfast-Eggs and/or bacon with a fresh fruit or veggie smoothie and a handful of almonds or walnuts. Occasionally she’ll have a serving of oatmeal.

    Lunch-Examples: (a) Salad with chicken or tuna with balsamic vinaigrette, (b) Lettuce wrap burger, (c) The occasional deli sandwich w/half the bread.

    Dinner- Family meal. “Typically we’ll cook steak, chicken, pork or fish with a big serving of veggies; and once in a while, we’ll have rice or potatoes.”

    Post-WOD snack and supplements- Progenex recovery shake, and fish oil.

  • Lisa

    21:20 with 10# db and 40/26/10 reps. The weight was light because technique was terrible enough already. I find these harder than KB snatches.

  • Arian A

    24:13

    Scaled to 35-25-15 for snatches with 15lb dumbell

  • Jay

    18:59. 35# dumbell

  • keller

    shoulder press: 5×1 at 145# pr
    back squat: every minute for 12 minutes 2 back squats at 195#

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1 chin ups and push ups – 6:16

  • keller

    also i am clearly checking out jackie’s booty in the background… caught

  • Mike K

    Bench 8×3 @ 215 – 45 sec rest
    Squat doubles 335, 345, 355, 365 – 3 min rest

    10,9….2,1 of deadhang C2B chin ups and chest slap pushups
    10:23

  • Eric

    21:35 with 25#

  • Mike Mishik

    lev 2 wod:
    6 rounds + 7 swings.

    Great wod Court. It sucked, horribly, which is why I liked it.