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

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

Sunday 091109

Modified "Filthy Fifty"
due to time/equipment constraints

For time:
50 Box jump, 24 inch box
50 pull-ups (purple band-assisted)
50 Kettlebell swings, (30#)
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds
50 Squats
50 Back extensions

Liz 19:10

Tuesday 091110

Row 5K

Liz 23:50
suckfest

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

WEDNESDAY 091104

CFWU 1 round, 15 reps each.

Burgener Warmup

 Press 5x95, 3x115, 3x135

5x5 Press: 145, 155, 155, 155, 145

3xMax Reps Pull Ups (strict): 8, 8, 7