Thursday 110602


Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Post time to comments.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

* * * * *

Level 2 WOD:

Push Press 3/5
15 Hang Snatches, 95#
15 Ring dips
15 T2B

Training your extensors for performance
The odd couple: How to combine CrossFit and Olympic weightlifting
The impulsive buy: Lessons in hyperpalatability



  • Click here for scaling options for today’s workout:


    If you’ve never done a dumbbell hang split snatch before (and you probably haven’t), please review the video I linked above (http://performancemenu.com/exercises/exercise.php?exerciseID=306). While your instructor will undoubtedly review the movement before the WOD starts, it doesn’t hurt to familiarize yourself with the movement before class.

    In place of rope climbs, we’ll be doing the usual subs of towel pull-ups (BYOT) and/or one-ring ring pull-ups. Thanks.

  • 33:05

    Well I guess I’ll need to work on my dumbbell hang split snatch (WTF?)…that shit was downright insane. Lots of alternating limbs…snatch with this one, split with the other one forward, recover with the front foot first, alternate shoulders on the rope climb. Sub 15 pulls for each climb. I’ve finally witnessed the shattering of my mental morning threshold.

    Hero WODs are tough. For me this one was tougher than most.

    Good luck everyone.

  • Steve Slo

    I didn’t get a chance to post this yesterday…

    Very good class with Avery:

    Power Cleans
    115 – 135 – 155 – 175 – 185(PR) – 205F – 195F

    This was my first time doing heavy cleans since before Kevin/Avery/Nicole’s clean and jerk clinic. My PR before the clinic was 125.

    • Sam G

      Nice stuff Steve!

  • B Spears

    20:58 15#
    8 jumps

  • keller

    cfe this morning: 5x800m run with 3 minute rests

    tonight cf football

    front squat: 12×2 with 45 second rests at 165#
    floor press: 2rm at 195#, 1×205#

    10×40 yard sprints with 30 seconds rests – all between 5 and 6 seconds. i will not be starting for the ny giants

  • drake

    Rx, 25:16. Subbed four dead-hang towel pullups for the rope climb.