Muscle Snatch 1, 1, 1, 1, 1; Power Snatch 3, 3, 3, 3, 3; Snatch 5, 5, 5, 5, 5

Daniel:
Muscle Snatch 50, 60, 70, 70, 70
Power snatch 70, 70, 80, 80, 80
Snatch 80, 80, 80, 80, 80


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Location:Crossfit Brigade

20110803

2011 Open Workout 1:

10 Minute AMRAP: 30 Double Unders/15 Power Snatches

Liz: 4 rounds w/ 25kg

Tuesday 100302

Liz

• Power snatch - 75% x 2 x 10; 1 min rest
• Snatch pull - 95% (of snatch) x 3 x 3

PrSn @ 42kg

SnP @ 52kg

then,

run 2 mi

16:15

WEDNESDAY 100224

Daniel
Max for the Day C&J - 125kg Then 4x110kg C&J
4x8 Bench Press at 90kg
Max for the Day Back Squat - 202kg, new PR.
Push Press 4x3 90kg, 90kg, 92.5kg, 95kg

Liz

Power Snatch 2sx1r @ 45kg

Power C&J 2sx1 @ 55kg

Front Squat max: 80kg (PR), then 3sx2 @ 70 kg

Bench Press 4x6r @ 45kg

Thursday 091112

Liz
Burgener WUx1
Warm-up cleans 5x65, 3x85

Clean 80% 2x3 (95,105)
Power Snatch 80% 2x3, 75% 3x3, 75% 2r (75,85,75x3,75)
Snatch Balance 80% 3x3 (65,65,75)

Then,
800m (3:13)
4x400m (1:29, 1:36, 1:37, 1:36)
400m forward jog
400m backward cool down

Daniel

CFWU 1 round, 15 reps. Burgener WU x3

Clean: (WU 5x135, 3x155, 3x185). 3x185, 3x185. Still struggling after the injury.

Power Snatch: (WU 5x95, 3x115, 3x135). 3x155, 3x155, 3x3 @ 145, 2x145.

Snatch Balance: 3x135, 3x155, 3x155.

Clean Pull 3x3 @ 275.

Then

4x400m 2:00 rest. 1:21, 1:18, 1:18, 1:22

"Randy"

I think we did this Thursday 091106

75 reps of 75#/55# Power Snatches

Daniel 2:30?
Liz 7:17, suckage

Wednesday 090812

Warm Up: Burgener Warm Up x 3 + OHS with the wood.

Clean 80%2x3

Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r

Snatch Balance 80% 3r x 3s

Back Squat 80% 3r, 85% 2r, 80% 3r x 4s

Daniel:

Clean: Warmed up with 5x135, 3x155, 3x185. 225x3, 225x3.

Power Snatch: Warmed up with 5x135, 3x135, 3x 135. 155x3, 155x3, 145x3, 145x3, 145x3, 145x2.

Snatch Balance: 3x155, 3x155, 3x155.

Back Squat: Warmed up with 225x5, 275x3, 295x3. 315x3, 335x2, 315x3, 315x3, 315x3, 315x3.

My right shoulder and wrist are still sore, I had to greatly limit my snatch balance as a result. My cleans are progressing well, once the shoulder and wrist feels better I will start to notch up the loading.

LIZ

Bergerner Warm-up + CFWU x 1

Deadlift 5x135, 3x155

WOD

Deadlift 3-3-3-3-3

165,175,185,195,205

3 Rounds for time:

500m row

10 Man Makers F:25#

10:15

3 reps at 195#