Wednesday 2.22.12

Heather D Waiting…… What’s next?

 “Nowhere to hide”

row 600 meters

50 box jumps 24/20

run 400 meters

30 thrusters 95/65

20 pull-ups


1. Snatch

you will complete 7 rounds of the following complex

2 snatch pull + 2 hang squat snatch + 2 squat snatch

The snatch pull starts from just above the knee as will the hang squat snatch. The squat snatch will start at the floor.

Start at a weight you are comfortable with as far as technique and speed go. You goal is to go as heavy as you can while keeping good mechanics. Rest as needed 

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9 Comments on “Wednesday 2.22.12”

  1. ryan Says:

    If the words in this clip don’t inspire you, i don’t know what will. Crossfit Newton is making it to regionals this year!


  2. Joel Says:

    Did yesterday’s Comp WOD: Bench press 215. Tried for 225 twice but failed. WOD: 18:25 w/ 1 rd + 1 of DL @ 300, then 3rds +4 @ 275. Double unders kille dme as usual, but I think I have had some trouble counting in the am (happens a lot at the 530 class!). Great workout, liked this one.


    • G Force Says:

      Cubby buddy,

      I know the feeling… I had to just look at that wod for several minutes to even acknowldge the 315 was there.

      Stay strong!


  3. Dan Alting Says:

    Todays WOD: 13:55 RX


  4. Amy Says:

    Heather D has another couple PRs next! 😀

    felt awesome to do a programmed wod today with minimal modifications. saweeeet!


  5. Ryan Teixeira Says:

    Todays WOD: 13:34


  6. Robert Rykowski Says:

    did yesterdays. bench 315#, wod 11:30 – ring dips effed me


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