Strength:
OHS
3 - 3 - 3 - 3
68 73f 73 78
WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX
Showing posts with label clean. Show all posts
Showing posts with label clean. Show all posts
Saturday, December 4, 2010
Friday, September 3, 2010
Thursday September 2 2010
Open gym, made up the workout from Wednesday
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
Friday, August 6, 2010
Thursday August 5, 5:30 open gym
Burgener warm up
Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats
Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps
Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk
Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats
Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps
Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk
Thursday, July 29, 2010
Wednesday July 28, 7:45pm
WOD:
Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)
10:57
Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)
10:57
Wednesday, July 14, 2010
Wednesday July 14, 9:30am
Skills:
Cleans
WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX
1 2/3, 1 1/3, 1 1/3 = 4 1/3
Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.
Got my 5 warmup pullups on purple, 2, 2, 1.
Cleans
WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX
1 2/3, 1 1/3, 1 1/3 = 4 1/3
Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.
Got my 5 warmup pullups on purple, 2, 2, 1.
Friday, May 14, 2010
Crossfit Natural Strength Kamloops part II
WOD:
Clean & Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1
85 90 95f 95 100f 100 105f
put up 105 in the clean, didn't quite make it overhead, even though Sean assured me I had it! Very graceful dismount though :)
Clean & Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1
85 90 95f 95 100f 100 105f
put up 105 in the clean, didn't quite make it overhead, even though Sean assured me I had it! Very graceful dismount though :)
Wednesday, April 14, 2010
Wednesday April 14th
Skills:
Clean
WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)
7:57
Clean
WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)
7:57
Tuesday, March 2, 2010
WOD 1 March 2010
Skills:
Clean & Jerk
WOD:
Grace
30 Clean & Jerk for time @ 45.5lb (95 rx)
5:06
Maybe could have done this a bit heavier.
Clean & Jerk
WOD:
Grace
30 Clean & Jerk for time @ 45.5lb (95 rx)
5:06
Maybe could have done this a bit heavier.
Saturday, February 20, 2010
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