Thursday, February 10, 2011

Rest Day

For those coming in to CFP

Strength
Snatch/Power Snatch X 3 sets
Work to a 15 rep load at 60-65% 1rm
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. Use the same weight across all 3 sets.

Front Squat X 2
20 reps @ Same weight as Snatch

WOD - 15 min AMRAP
5 Back Squat 40/30
7 Box Jumps 24/20
10 Abmat Sit Ups

Post loads/rounds to comments

8 comments:

  1. Snatch @ 33 kgs (form needs improving)

    Front Squats 33 kgs

    Clean Racks only

    ReplyDelete
  2. 10 intervals on the rower to 300m+
    Snatch to 30kg
    Caught up on bw front squats 5 & 4
    Rack drops & cleans

    ReplyDelete
  3. full snatch 45kg x 15reps x 3sets

    front squat 45kg x 20reps x 2 sets

    practiced rack drops & clean+jerk

    tabata pull ups 8 each interval

    big effort by jody on the rower...i reckon i could get you over 100m though. haha

    ReplyDelete
  4. Snatch. 15@40,15@40,15@40
    Fs. 20@40,20@40
    Practiced rack drops & squat cleans 20kg

    ReplyDelete
  5. Squat clean 3 x 15 @ 22kg (subbed due to injury)
    Front squat 2 x 20 @ 22kg
    Practiced rack drops

    ReplyDelete
  6. Snatch
    3 x (15 @ 40kg)
    Front Squat
    20 @ 40kg
    Wod: 9 Rounds + 4

    ReplyDelete
  7. Snatch 15 @30

    front squat 20@30

    WOD: 8 rounds + 1 Rxd

    1 interval on rower - 300m

    ReplyDelete
  8. Snatch:
    8 @ 30kg
    2 x 15 @ 27kg

    Front Squat:

    2 x 20 @ 27kg

    ReplyDelete