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« Tuesday 6.30.09 | Main | Saturday 6.28.09 »

Monday 6.29.09

DateSunday, June 28, 2009 at 03:12PM

Complete 3 Sets of each movement before progressing to the next movement:

Front Squat 8 Reps

Hang Power Clean 8 Reps

Power Clean from Knee Height 8 Reps

Power Clean from Below the Knee 8 Reps

Liftoffs (from the floor to knee height) 8 Reps

Power Clean (remember, this is from the floor to a quarter-squat catch)

Press Behind the Neck -(Clean Grip) 8 reps

Press Behind the Neck - (Snatch Grip) 8 reps

Hang Power Snatch- 8 reps

Snatch from Knee Height 8 reps

Snatch from below the Knee 8 reps

Snatch Grip Liftoffs (from the floor to the knee and back down=1 Rep)  8 reps

Power Snatch (remember, this is from the floor to a quarter-squat catch) 8 reps

Back Squats  (high-bar position on the back)- 8 reps

 

AuthorMikeAlley and Katrina | Comment10 Comments |

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Reader Comments (10)

What's the estimated time to complete this WOD, 7 hours?
June 28, 2009 | Unregistered CommenterPoole
that sounds about right.
June 29, 2009 | Unregistered Commenterkatrina
okay haters (poole and katrina). ONE set of 8 for every movement.
June 29, 2009 | Unregistered Commentermike
Less than TWO weeks to get your raffles tickets for a TWO month membership to GetBuilt!! Follow the link on the right hand side of the main GetBuilt page.

Proceeds go to support my 100-mile bike ride for the Juvenile Diabetes Research Foundation.

Thanks for your support!
June 29, 2009 | Unregistered Commentermarc
What is the suggested weight on this?
June 29, 2009 | Unregistered CommenterCherie
I'm down for the pm wod
June 29, 2009 | Unregistered CommenterBrad
There is NO WAY.......NO WAY...that you could have come from my loins. When we get home, I'm gonna punch your Momma in the Mouth...
June 29, 2009 | Unregistered CommenterBuford T. Justice
Hey Mike and Katrina, how ya'll doing? I did a crossfit wod today and it almost killed me which made me think of ya'll lol!! I'm gonna try to make the next scheduled saturday wod...maybe I won't embarass myself!
I love the ultimate frisbee team name by the way...do you wear one blue and one red sock to honor the technoviking? If not maybe it could start a winning streak!!!!
June 29, 2009 | Unregistered CommenterCole
Cole thanks for the tips. We need all the help we can get. Although we haven't yet rocked the different color socks, the ladies look quite fetching in their matching pink-knee highs. In fact, even though we have the worst record, we are the best looking team in the league. Come get your Saturday WOD in any chance you get. Bring Angela too. We miss you guys. By the way, if you run in to Buford T. Justice, will you slap him in the mouth? Thanks.
June 29, 2009 | Unregistered Commentermike
hi cole! thanks for dropping in and saying hi! yes, please come by and get your WOD on. how is anna's season going? i'll be happy to pick up with her after the next satuday if you want.

we miss you guys!
June 30, 2009 | Unregistered Commenterkatrina

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