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CrossFit Scranton WOD 4/6/11

Skill/Warm Up:
Bottom to Bottom Tabata Squats
“Kettlebell HPS Challenge”
(Hang Power Snatch)
Choose One:
53.5lb X 40 sets
35lb x 60 sets
26.5lb X80 sets
Women: 10,000lb
Choose One:
35lb x 40 sets
26.5lb X54 sets
20lb x 72 sets
17lb x 84 sets
Each set consists of 7 reps
You must alternate arms each set

Categories: Crossfit Scranton WOD Tags:
  1. Mindy
    April 5th, 2011 at 21:43 | #1

    Very interesting…which weight will I choose???

  2. Joe
    April 5th, 2011 at 21:47 | #2

    26.5lb might be a good choice, that’s only 378 snatches.

  3. maria rossi
    April 5th, 2011 at 21:55 | #3

    I’m in a sick way so glad I don’t have to go to dinner tomorrow!! What a crazy WOD. I’ll be dreaming of this one. Good question Mindy, which weight will kill the least.
    Great Job everyone doing today’s WOD

  4. April 5th, 2011 at 22:37 | #4

    Can you use any rep per arm as long as you reach 15,000lb?

  5. Joe
    April 5th, 2011 at 22:45 | #5

    Come on TJ, spending too much time in the truck these days? Each set consists of 7 reps, you must switch arms each set. It is almost like kettles and quarters, except without the quarter mile run.

  6. Gina Kuloszewski
    April 6th, 2011 at 06:25 | #6

    Just getting into the swing of things and Mark is sick. I have things going on today preventing me from being able to come in so see you all tomorrow! Have fun!

  7. April 6th, 2011 at 07:56 | #7

    I just figured why do 7 when you can do 10 or 15.

  8. Joe T
    April 6th, 2011 at 11:11 | #8

    You are hard core TJ. Tommy this give me good idea for a WOD next week, kettles and quarters:
    5 rounds for time
    10 snatches left hand, 10 snatches right hand
    1/4 mile run

  9. April 6th, 2011 at 11:26 | #9

    you know what Joe….keep your ideas to yourself!! 😛

  10. Joe T
    April 6th, 2011 at 14:08 | #10

    I don’t want to hear that kind of talk from the athlete of the month

  11. April 6th, 2011 at 14:10 | #11

    This WOD is a combo! Pavel has a kb workout where he does 7 reps for 80 sets with a 30lb kb in 20 min!! He’s a freak! So I took that and a sectional WOD from 2 years ago 7000lb/5000lb challenge and combined them to a similar work load(Pavel’ is about 17,000lb) Now we have to play the game right….you asked hahaha Good luck 🙂 Joe I like that WOD…sorry Mo!

  12. Joe T
    April 6th, 2011 at 14:16 | #12

    I have a whole spreadsheet with kettlebell workouts. I will have to find it and give it to you, if I still have it. If not, do you have it TJ? Higbee sent it to me a while ago.

  13. April 6th, 2011 at 17:07 | #13

    I don’t have the spreadsheet, but it sounds like a good one.

  14. Dave
    April 6th, 2011 at 21:00 | #14

    Why do I not really feel too terrible about missing this one?

  15. April 6th, 2011 at 21:38 | #15

    Just finished it..still shaking!! Gotta give it up to Jimmy who did it with the 1.5 pood!!!!!!!!! That was crazy and I was lucky enought to be training next to him…inspiring!!! Can’t wait for your return Dave!!!

  16. Pete
    April 6th, 2011 at 22:15 | #16

    Awesome WOD. This was my 2nd WOD here back in July and it crushed me. Now I think it may be one of my favorites.

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