A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 70-75% of 1RM Snatch*
B. Clean & Jerk - 8 singles @ 80%
C. Front Squat 4 x 4 @ 85% rest 2-3 minutes
D1. Back Extensions (2 second pause extended) x 12 reps *add weight*
D2. Weighted Plank Hold x 45 seconds
rest 60 seconds x 3 sets
Optional Conditioning
30 seconds run
30 seconds jog
x 25 minutes
In Florida so tried to make the best of what I had.
ReplyDeleteA: done but with 65lbs (vs 90lbs). They have a slippery men's bar, no chalk, and only metal plates, so picked a weight I was 100% in control of
B: DNF, too slippery
C: 135lbs
D: DNF
Love tomorrows wod, sad I'll miss it. May try to pop into a CF gym down, we will see.
A) 175 (missed 1 hang snatch)
ReplyDeleteB) 245 (elbow pain so did 6)
C) 330 (3rd set was broken up into a 2x2)
D) 25lbs+45lbs
Mediocre day but Sean Paul pandora got me through it
A. 115 (dropped 1 snatch balance)
ReplyDeleteB. 4@145 4@150
C.180
D. #10 plate
E. #45 plate
A: All @ 145. Felt REALLY good and was motivated by the 8pm class, hit a 10lb snatch PR.
ReplyDeleteB: 205
C: 275, 265×3
Craig you hit a 200# snatch?
ReplyDeleteYup. 200 club.
DeleteSnatches - 95 (same weight as last week but felt much better)
ReplyDeleteClean and Jerks - 135
Did class workout
I got to the gym pretty late from my team's dinner…..so I only did the snatches and C&J
ReplyDeleteSnatches: 80
C&J: 115