Sep. 21 5 sets of hang squat snatch + 2 ohs Metcon 12min odd min.=8 hang squat snatch 95/65 even min=40 double unders Share this:Click to share on Facebook (Opens in new window) 14 Responses bsmith6am says: September 21, 2012 at 7:07 AM 11 rounds, rx weight but still no double unders (80 singles) gotta work on that tomcat69 says: September 21, 2012 at 8:35 AM 10 rds @ 75lbs and 40 DUs mrjoshposh says: September 21, 2012 at 8:59 AM 12 rds @75lbs and 20 DUs but TERRIBLE!! Made the classic CF rookie mistake of focusing on completing rds rather than on form. My HSS is for shit and my DUs are still not where they should be. Gotta practice and also watch Frank, Steel or Cableguy, all of whom have the HSS down!! Good job Fellas! Oh well, always next week. Rollins frankluc917 says: September 21, 2012 at 9:26 AM 12 rounds Rx cableguy6am says: September 21, 2012 at 9:39 AM 11 rounds – HHS RX and 20 DUs Great week, Dan. mikeyvegas102 says: September 21, 2012 at 2:49 PM Always a good day when you PR. Especially after failing on the first attempt. PR on hang snatch 155. Rx in the workout not going to say I completed 12 I got 4 hang squat snatches on the last round and had 39 double unders before the bell rang. Went back and finished the reps though. Working on my cardio so I can fight muscle failure. shark624 says: September 21, 2012 at 3:19 PM 12 rds 95lbs hss – 20 dus Steel dragoxfit says: September 21, 2012 at 6:44 PM worked on form and technique 1 hang power snatch into 1 over head squat @ 65 lbs 5 reps each minute working on multiple doubleunders felt uncoordinated today keripicc says: September 21, 2012 at 7:38 PM 12 Rds 35lbs 30 DU paulyd42 says: September 21, 2012 at 7:38 PM 1. Weighted-Strict-Kipping/Butterfly Pullup Complex 5 sets of 2-5-7 unbroken, rest 2:00 between sets. 25lb,25lb,30lb,30lb,30lb 2. 4×2 Squat Snatch @ 70% 1RM *hold bottom position for 5 full seconds, get into lowest position possible – 135×2,135×2,140×2,145×2,165×1(for the hell of it) 3. OHS 7×1 – 135,185,205,215,225,250,255(Puerto Rico)!!!! 4. “Flight Simulator” For time: Unbroken Double Under Pyramid 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 -10:46. Great wod for those of you who need work on your double unders!!! 5. Row 500 50 KB Swings 70lb 30 c2b pull ups Row 500. – 9:40 GOAT= kb swings superbikewrecker says: September 21, 2012 at 8:40 PM I showed up for 7:30 class today. Now I know. No 7:30 class. Thanks Paul for recommending the double under pyramid. johnnann52 says: September 21, 2012 at 8:41 PM 1 rd coors light 1rd bud light 1 rd amstel…not for time…completed with ease…will continue this workout as the night progresses eastwood513 says: September 21, 2012 at 11:14 PM You make it look so effortless as high level athletes always do dorizzle21 says: September 21, 2012 at 11:16 PM Big ol’ 75lb squat snatch PR…hey it’s something… WOD: 9 rounds rx…hit every squat snatch well but got no gas as usual…at least I squat snatched 65lbs 30x more than ever before!