12/13/2011

Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85

Back Squat
5x142kg
3x165
10x184kg (new PB)

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Wednesday 100310

Liz

"Khalipa's week 7 challenge"

At the top of every min, for 7 min, do a snatch. score is total weight lifted

47kg-47kg-47kg-45kg-45kg-45kg-45kg=706lbs

then,

c&j work couple reps at 60/62kg

back squat 3sx5r @ 64kg

bench 3sx5r @50kg

Saturday 100227

Liz

Snatch 3sx1r @ 50kg

C&J max 62kg, then 3r @ 60kg

Back Squat 1x @ 86kg

2x2 @ 77kg

Bench Press 3sx1r @ 50kg

Monday 100125

Liz

Row

Burgener WU

Snatch 1x2 @ 105#, 3x3 @ 95#

Power Clean & Jerk 2+1, x4 @ 105#

Back Squat 4x5 @ 150#

Monday 100118

• Snatch - 60% x 3 x 4
• Overhead squat - 60% x 5 x 4

Liz
Snatch @ 70#
OHS @ 80#

then,
21-15-9
65# OHS
35# KBS
3:25


Daniel
Snatch @ 135#
OHS @ 155#

CF Mainsite WOD

Five rounds for time of:
95/65 pound Hang Power snatch, 15 reps
Run 400 meters

Liz
As rx'd with 65#: 19:37

Daniel
Had to modify due to wrist injury.
4 rds of:
15x 65# jumping squats
400m run

9:27

MONDAY 090720

HAPPY 1ST BIRTHDAY, OLIVER!!!

M.E. Hang Power Snatch 2-2-2-1-1-1

Rest 5:00

200 Dumbbell Swings for time
Loading: 55lbs males/ 35lbs females

Daniel:

155-160-165-165-170-170

WOD 11:45

Liz:

55-65(f)-65-75-85-95(f)

WOD 13:03

Lower back/delts are sore.

This rep is 170#, tied PR. Kinda border line low for a power snatch. The rep right after this rep was a perfect power snatch, nice and high.

Hang Power Snatch

1-1-1-1-1-1-1-1

Liz 55-55-60-65-65-70-75-75
Daniel 175 (f)-170-165-160-155x3-145-135-135 (reverse order)

then,
liz=11x75# OHS
dan-11x175# OHS