STRENGTH
Snatch Push Press - 5 Sets X 3 reps
Snatch Balance - AHAP
(No more than 10 TOTAL reps)
CONDITIONING
(A) - 12min AMRAP
3 X Power Snatch @ 75% 1rm
3 X Pullups
6 X Lateral Plyo Push ups
9 X 24" Jump Touches
(B) Front Squat
Use Same weight as PS
Perform 3 sets of 15 UNBROKEN
Rest as needed between sets
Snatch Push Press: 60,60,70,80,80
ReplyDeleteBalance: 40kgs - more work required
WOD: 7 rounds even @ 50kgs
Pullups were all butterfly
Front Squat @ 50gs
Snatch Press: 30,40,50,60,75 - I should have started at a heavier working weight but its all good :D..
ReplyDeleteSnatch Balance: 75kg
WOD: 10 Complete Rounds at 50Kg
I used the butterfly technique for the first time today with success!
Front Squat@50Kg
Thanks for the eggs this morning Aneesh..
Snatch press just worked to 40
ReplyDeleteSnatch balance worked upto 45kg PB
WOD: 8+18 rxd @35kg
Did butterfly for all pull ups except 1 set when I did c2B
Then practiced bar muscle ups
200m sprints this Arvo at jemo
Snatch with Jody up to 36kg focusing on good form
ReplyDeleteWOD 30kg Full Snatch C2B
5 + 6
3 x 15 unbroken Front Sqts @ 30kg
Adios Amigos
Snatch push press all 3 x 5 sets @ 30kg's. first time doing them so was trying to keep the form.
ReplyDeleteSnatch balance 20kg
WOD (a) power snatch@30kg 5rounds + got to the end of the 6 pushups. In reality my jumps were more 20" as apposed to the 24" i was trying to get to.
WOD (b) 3 x 15 @ 30 kg
Snatch Push Press 30, 40, 50, 60, 65
ReplyDeleteBalance 75kg was happy
WOD was 9 touches off 8 rounds with snatch at 45 kg
Front Squat 3x 15 reps unbroken at 45 kg
Nice Krumping this AM jake
Did a variation of this at home. Wasn't totally sure what some of the exercises were!
ReplyDeleteSnatch push press 27.5kg for 5 sets (did a power snatch, then did push press from behind neck).
Snatch balance 15kg for 10 reps (didn't want to go heavier with full squat due to hip problem).
WOD A: 6 + 13 @ 27.5kg (did normal push ups & 24" box jumps).
WOD B: Front squat 3 sets of 15 reps unbroken @ 27.5kg
PS Just want to give a big thank you to CFP & CFP members for helping me celebrate the unveiling of my beautiful painting on Saturday. Special thanks to my super heroes Lynne, Courts, Veronica & Justine for agreeing to make my dream come true!
ReplyDeleteSnatch PP-50,60kgx4 sets
ReplyDeleteSnatch Balance@ 43kg 2sets of 15.
WOD@43kg 6 rnds.
Front Squats went light for quick reps @43kg on the minute 15s, 18s, 20s
Snatch PP 30,30,35,35,35
ReplyDeleteSnatch Balance 5@30kg 3@35kg 2@40kg 1@50 REALLY nailed the 50kg felt good
WOD at 30KG 5 rnds + 2 Jumpy things really enjoyed this WOD today
Front Squats at 30kg
Snatch pp 20, 22.5, 25, 27.5
ReplyDeleteWOD
Changed coz of dodgy calf
3xDL @ 47kg
3 pull ups yellow band
6 plyo lateral pushups - walking hands over
Did 5+7
WOD 2
DB hang snatch 3x10 @ 10kg, 25lb, 15kg right hand/25 lb left hand
Did a complex of these movements with snatch, snatch push press & snatch balance
ReplyDelete20,30,40,50,60,75kg
No WOD today just some muscle up, hspu & double under practice