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Monday 2/28/11 CrossFit West Houston

By Rob | In Workouts | on February 27, 2011




Met Con

Every Minute on the Minute for 6 minutes

Sprint 60m

Rest 3:00 minutes

2 Rounds

Renegade Rows 15

Chest 2 Bar Pull Ups 12

8 Comments to "Monday 2/28/11 CrossFit West Houston"

  • Mel V. says:

    February 27, 2011 at 10:48 pm - Reply

    Open gym:
    7 rounds
    7 deadlifts (95#)
    7 T2B

    Ring rows w/ 2 wall climbs in between each set

  • Reese says:

    February 28, 2011 at 1:28 pm - Reply

    Snatch: got up to 85#, really tried to work on form today!

    I think my time was: 13:13
    Time starts when you start the 60m sprints.

  • Lance O. says:

    February 28, 2011 at 1:42 pm - Reply

    Snatch is a b_tch…135#.First time to do that since high school a few years back…Metcon 15 something I think?

  • Steph D says:

    February 28, 2011 at 10:05 pm - Reply

    Everyone did so well today with the snatch– we don’t work it much but everyone was lifting some great weight!

    Did a short met con after the last class since I missed out on today’s WOD:
    5-4-3-2-1 of 95# bear complex paired with 10-8-6-4-2 pull ups


    Thanks for the encouragement Mel, Ryan, and Carolina 🙂

  • Mel V. says:

    February 28, 2011 at 11:02 pm - Reply

    Snatch: worked up to 72#

    16:00 even (20# DBs)

    Did a version of Steph’s metcon with her:
    5-4-3-2-1 of 55# bear complex paired with 15-12-9-6-3 sit-ups


  • Ryan H says:

    February 28, 2011 at 11:18 pm - Reply

    15-12-9 couplet of 225 lb DL and Ring Dips. 4:12

  • kimberly says:

    March 1, 2011 at 9:03 am - Reply

    we should definitely program the snatch more often… it’s hard, and awkward feeling, but fun!

    77# for snatch (could have done more probably) and 14:11 metcon

  • Burton H. says:

    March 1, 2011 at 10:21 am - Reply

    90# snatch (new pr), 13:13 WOD with 25# rows

    looking forward to Tuesdays WOD…

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