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
Attempted games WOD again this morning: a big fat zero! Oh well. Still ecstatic about my score on Wed night, so no problemos!
ReplyDeleteBIG 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
Went through the motions for power snatch and snatch. Both at 50kgs. Wasn't aiming for anything heavy.
ReplyDeleteWOD: 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.
squat snatch
ReplyDelete65x3,70x3,75x3
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.
Gave WOD 3 another crack this morning.
ReplyDeleteim 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
Technique rather than weight this morning in Strength.
ReplyDelete3 @ 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
Cleans: 30, 40, 50
ReplyDeleteWOD: 9:33 rxd. Battled with the run.
Snatch
ReplyDelete3 @ 40kg
3 @ 50kg
1 @ 60kg (failed second rep)
WOD
8:59 RXD