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Michaela coaches and trains hard in the AM. Come to her 7:15AM Class Monday, Wednesday and Friday morning to see what the buzz is about. Also get some awesome tips on how she is training for the 2009 CrossFit Games!
WOD:
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments.
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Sorry I missed today's 7:15 class. Traffic over 17 was brutal.
I did the posted workout in the gym @ work. Subbed 25# dumbbells for the snatch. Runs were 1/4 mile on t-mill @ 8mph.
Time: 19:23
Posted by: Patrick Walsh | Friday, November 14, 2008 at 09:11 AM
We missed you!
I think I have to say that so far this is my favorite WOD. But mostly because I didn't feel like I was doing to die afterwards :)
Posted by: Jeff | Friday, November 14, 2008 at 10:20 AM
(as posted on the .com)
Performed PS @ 65#
19:10 (lots of brilliant coaching throughout from CFSV's Coach Judd Xavier. Good instruction was better for me today than a great time. By the 5th round the mechanics of the movement were working in my favor...thanks Judd!)
Observations: gotta get that hip explosion, elbows up, and shrug in sync...and w/o pulling it with upper body strength. Lock out shoulders, but not too far back.
Goal: 15:00 at the Rx'd weight
Posted by: adamray | Friday, November 14, 2008 at 09:51 PM
Performed fully rx'd at 22:22. Ditto to AdamRay. Great coaching from Judd.
Posted by: Larry Pastor | Saturday, November 15, 2008 at 08:36 AM