Friday, June 10, 2011

10/6/2011

Strength
Warm Up (3sets)
Snatch Deadlift + Mid-Thigh Hang Power Snatch + OHS + Hang Snatch (Below the Knees)
Snatch
3-3-3

WOD - 15-12-9
Power Snatch 43/30
Thruster 43/30

Finisher
Choose 2 skills (one your good at & one your not)
Create a 5min AMRAP combining the 2
(Check with Coach in attendance)

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6 comments:

  1. BrendanJune 10, 2011 at 8:24 AM

    Warm Up / Complex: 30kgs.
    Snatch: 50kgs.
    (I still need to remember to keep a steady pace throughout)

    WOD: 9.58 Rx'd - 2 x 45lb DB's for thrusters

    5 min AMRAP: Dble Unders & Pistols

    Then did a 20 cal and 500m row using a different stroke technique that a few athletes were doing at regionals. I need a volunteer to row against - 500 metres so I can test the technique. Anyone interested?

    ReplyDelete
  2. JodyJune 10, 2011 at 9:07 AM

    You bet Brendan. And if i can't beat you at that it's 100m sprint. You in Dan M?

    Warm Up Complex 20kg
    Snatch 53,53,53

    WOD-10.16 R'xd Used the 45lb dumbells. I would encourage all athletes to give these a crack today.

    5min Amrap Max Muscle Ups and Pistol Squats

    ReplyDelete
  3. AnonymousJune 10, 2011 at 2:34 PM

    Strength with My Awesome coach: -
    30,32.5,35

    4th PB of the week 37.5kg

    Wod 12,9,6
    43kg thruster
    30kg snatch
    9:28

    4 rounds of max muscleups, wall balls
    2,16
    3,6
    2,10
    3,16

    7KM this morning 29:45 comfortable

    5 mins of Hovers

    Adios Amigos

    2ND JULY IS LOOKING LIKE THE DATE OF THE CFP - CFS DINNER, PAYMENTS AND AMOUNTS TO FOLLOW SOON. SHEET FOR NUMBERS AT RECEPTION DESK AS YOU SIGN IN GRACIAS :D

    ReplyDelete
  4. BrowneyJune 10, 2011 at 9:11 PM

    Snatch 3x3@ 45kg
    WOD 8.30@45kg
    Skills - dips
    PB today 5 days straight training

    ReplyDelete
  5. dan mJune 10, 2011 at 11:03 PM

    snatch 60,60,60

    wod 6.54 using 45lb db for thrusters

    5min amrap of 3 muscle ups/12 box jumps (24")

    5 rds even

    strange day for me today. didnt feel great in the strength but felt pretty good in the wod (once I got used to the db thrusters). then was battling with muscle ups but box jmps were too easy.

    the 500m rowing champ is always up for a challenge, and it just so happens im in the market for a 100m sprint title too.

    ReplyDelete
  6. VeronicaJune 12, 2011 at 7:21 PM

    Snatch:
    3 @ 35kg
    3 @ 35kg
    3 @ 35kg

    ReplyDelete

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