Friday 100319

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Wednesday 100317

LIZ

Clean & jerk 2+1x4s @50kg
Clean pull 3 x 3 @67kg
Clean deadlift 3 x 3 @72kg
At this point in the workout I felt like finding a new max in the deadlift or at least seeing if I could do my old pr since I haven't done dls since last fall.
I was pretty surprise when I pulled 115kg=253lbs. New PR by 28#.
Back squat 5 x 5@70kg
Bench press 4rx5 @50kg

new deadlift pr, 253#=115kg

Saturday 100227

Liz

Snatch 3sx1r @ 50kg

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

Back Squat 1x @ 86kg

2x2 @ 77kg

Bench Press 3sx1r @ 50kg

Monday 100208

Liz

work up to 90% Snatch: 110#, 3x1r

C&J 115# 5X1R

Back Squat 5rx2s @150#, 4rx3s @ 160#

Sunday 100131r

Liz

row/burgener wu

max c&j for the day: 135#

max front squat: 165# (pr)

front squat 5x2 @ 85%: 140#

Sunday 100125

Liz
burgener wu

max snatch for today, then 8x1 @85%
max C&J, then 6x1 @85%
Front Squat 2x2 @85%

Snatch: 115#, then 105#
C&J: 135#, then 115#
FS: 125#

Sunday 100117

Snatch 3x75% max
Clean&Jerk 3x75% max
Front Squat 90%x1, 2x2 85%

Liz
warm-up
Snatch @ 85#
C & J @ 100#
FS 120#, 115#

then,
3 rds of:
400m run
10 Knee to elbows
10 pushups

9:02

Thursday 100114

• Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Front squat - med/heavy single

Liz

Row 500m wu

Burgener wu

Snatch 75#x1, 80#x1, 85#x1, 80#x2

C&J 100#x1, 105#x1, 110#x1, 105#x2

FS 115#

"Jan"

10 rds

5 75# squat cleans (forgot the jerk part)

5 pull-ups

8:15 as rx'd

Tuesday 100112

* Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
* Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3

Liz
Snatch 65#, 70#, 75#
C&J 80#, 90#, 95#

Met-con from CF Central:
For time:
500m Row
21 Box Jumps @ 24in
21 KB Swings 35#
500m Row
15 Box Jumps
15 KB Swings
500m Row
9 Box Jumps
9 KB Swings

Liz 10:49

Daniel:
Snatch 135#, 155#, 165#
C&J 160#, 185#, 200#

Then

3s 5r 135# Good Morning
3s 5r Strict Pull ups
3s 8r Dips

Tuesday 091222

• From catalyst athletics:
• Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
• Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Liz:

BWUx1

CFWUx1

Mid-H M Snatch 45#

C+J+PC 75#, 85#, 95#

Saturday 091114

Hang Snatch 80% 3r, 75% 2x3
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2

Then max reps of:
Dumbbell Press
L-hangs
GHD

Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3

10 reps of 25# DBP
5 reps L-sit
22 GHD

Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2

"Grace"

LIZ
"Grace"
30x (85#) Clean & Jerks
4:24

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.

"Grace" & Back Sqats

"Grace"
30x C&Js for time
Liz 75# 3:15
Daniel 135# 3:40

Back Squats 5-5-5-5-5
Liz 95-100-100-100-105
Daniel 285-275-265-255-255 (reverse order)

Light "Grace"

30x 40# dumbell C&Js for time

Liz 3:05

Different Types of "Grace"

So the first WOD Daniel did today was "Grace" with 155# (30 C&Js): 5:45 

He did the  155# with power cleans. 

Then everyone did "Grace" with squat cleans, so he felt compelled to do the WOD again with squat cleans. So, the second WOD was 30x 135# C&Js: 7:09