Monday, April 11, 2011

11/4/2011


Strength
(If Power Snatching, also do OHS)
Snatch
3-3-3

WOD - 3 Rounds
400m Run
10 SDHP 40/30
10 Pullups
10 Ring Pushups

Stabilization
5 Wall Climbs

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YADP - Strength
Skill - Power Snatch

Front Squat
5-5-5
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Post loads/Time to comments



7 comments:

  1. Attempted games WOD again this morning: a big fat zero! Oh well. Still ecstatic about my score on Wed night, so no problemos!

    BIG congratulations to CFP/CFS athletes for their amazing Games results this week! Smokin'!!!!!

    WOD: 19:57
    Subbed row for run
    Subbed kipping pull ups on rings for pullups

    ReplyDelete
  2. Went through the motions for power snatch and snatch. Both at 50kgs. Wasn't aiming for anything heavy.

    WOD: 9.55 Rx'd

    Then practiced butterfly pull ups and after a few embarrassing and un coordinated attempts I punched out 6 in a row. Hopefully, I can use these in future workouts.

    ReplyDelete
  3. squat snatch
    65x3,70x3,75x3

    then got 1rm at 80kg(pb). had a few attempts at 85kg almost got it on 2nd attempt... almost decapitated myself on third attempt.

    21-15-9 backsquat/burpee 60kg
    4.52

    tabata kb swings 24kg
    10 each interval

    practiced butterfly pull ups with brendan & jdr. im hoping pull ups don't come in until final week.

    ReplyDelete
  4. Gave WOD 3 another crack this morning.
    im very happy with the result 6+1 squat clean. new strategy was to do 1 rep every minute did another rep with 15 seconds to go and also squeezed out another squat clean.
    thanks for doing it with me Jody and thanks for judging Dan M :D

    full snatch 37kg new pb

    WOD 8:38 rxd

    ReplyDelete
  5. Technique rather than weight this morning in Strength.

    3 @ 30, 35, 36 kg power snatch
    3x3 @ 30kg full snatch felt really good thx to Courtney Coaching me through my form.

    WOD RXD unbroken 8:43

    Adios Amigos

    ReplyDelete
  6. Cleans: 30, 40, 50
    WOD: 9:33 rxd. Battled with the run.

    ReplyDelete
  7. Snatch
    3 @ 40kg
    3 @ 50kg
    1 @ 60kg (failed second rep)

    WOD
    8:59 RXD

    ReplyDelete