Sunday, January 20, 2013

Monday 1.21.13

Stacey 
1. Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch - work up to a heavy set

2.  Front Squat 
3RM
10RM

3.  Comp Comp Final
100 DU
30 Pull ups
30 Front Squats 135/95
30 Pull ups
100 DU

27 comments:

  1. 1. Snatch is my biggest weakness-
    used PVC, then 45lb oly bar, then 65lb- squat snatch form broke down
    2. Front Squat
    3RM- 255
    10 RM- 185
    3. will perform after work

    ReplyDelete
  2. 1. 195# PR.... Stoked!

    2.
    3RM: 295#, 315# Fail on 3rd rep coming up. More of technique issue.
    10RM: skipped, no time

    3. 8:39.... 2nd set of double unders soooo broken up. Shoulders smoked.

    ReplyDelete
    Replies
    1. Way to go on the snatches. Were you dropping or doing TNG?

      Delete
    2. Complexes are normally tng/no dropping.... Thanks bro!

      Delete
  3. 1 - 160

    2a - 300
    2b - 255 (this was more of a test of upper back strength than anything else)

    3 - 13:25 total shit show. Broke up every single movement.

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  4. 1) 205 ...failed the complex twice on the last squat snatch but finally hit it on the 3rd attempt.

    2A) 275...body is still beat up from competing this weekend
    2B) 225

    3) 8:47...think I can improve on this time but this was todays best.

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  5. 1. Power snatch, hang split s, split s worked up to 185. 175 felt solid. 185 was a little ugly. Better than last week though
    2. Skipped. Did a few light sets and wasn't feeling it.
    3. 7:28. Met con not all the way back yet but it will be. Probs to the competitors this weekend for putting up some sick times on this after all the other wods

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  6. 1. 155
    2.
    A. 235 3RM PR
    B. 185 10RM Could do a little bit more weight

    3. 5:30 unbroken pullups 2nd DU sucked!

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  7. 1. 165
    2. 3RM - 335
    10RM - 275
    3. 12:27

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  8. 1. 135 pretty 145 nasty
    2. 3 RM 280 pr. 10 rM attempted 240 got 7 smoked
    3. Comp WOD 7:16. Back to du in 5:40 then crashed and burned

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  9. 1. 135#
    2. 3RM 265#
    3. 10RM 198#
    4. 11:15

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  10. M/20/5'11"/165

    1. 185# (w/ dropping)
    2. Instead subbed:
    Front Squat 8x3 OTM (235#)
    3. Instead subbed:
    12 Min. AMRAP:
    5 Front Squats (185#)
    10 C2B's
    20 DU's

    Got 8 rounds.

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  11. 185
    Skipped, my hamstrings aren't ready yet after 1-10-1-20-1-30...
    Did 185 power snatches emotm for 7
    7:22. I think I speak for everyone when I say that this WOD is all about the last 10 pull ups and the last 50 DU. If you can go without rest there you save 2mins

    ReplyDelete
  12. 1. 195
    2. 275
    3. 245
    4. 5:49Rx

    Feeing back to normal. Thank you again to everyone at CFNE. You guys absolutely live up to the reputation you have around the community.

    ReplyDelete
    Replies
    1. Glad you're feeling better bud. Way to crush the WOD today. I'd say you're feeling better...

      Delete
  13. 1. 195#
    2. 290#, 240#
    3. 7:05 RXd...slowly but surely improving my DUs. They will be spot on come the open, but overall happy about this wod. Typically that amount of DUs would have gotten me crushed.

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  14. 1. Later tonight at work
    2. 133# (F@139 for 2), 100#
    3. 14:02 with 15 strict pull ups. First set of double unders at 2:02 woop woop! Than the last set fell apart and took about 4 minutes.

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  15. 1-175 snatch complex felt good
    2-305 3rm absolutely pushed myself to the max. last rep barely finished.
    -225 10 rm maybe could have done 235.
    3-9:04 rx great wod double unders are definitely starting to feel much better.

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  16. 1. 210# pr by 5lbs
    2. 295# 3rm, 235# 10rm
    3. 6:27 last rd of du's brutal took me 2 min.

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  17. 1. 140# 5lbs PR
    2. 250# (could have done 5-10 more)225# (Fought for the last 2)
    3. 7:09 No Du's, subbed 25 treadmill pushes (knee is inflamed again)Pushes took 40 seconds and 50 seconds so 30 PU 30 FS and 30 PU took me just over 5 mins, had to break up the FS 13-7-5-5.

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  18. 1. 155-missed 3rd
    2. 255-miss 3rd
    3. 215-miss 10th
    4: 12:46 squats killed me
    Lil frustrating but ill keep at it

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  19. 1. 185#
    2. 3RM- 285#, 10RM- 235#
    3. WOD 6:34

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  20. 1. 155 then technique work
    2. 3RM - 275 failed 3rd. 10RM - 225
    3. 18:30 embarrassing. Last set of DU's took 7 minutes! Arms were smoked! How are you all doing this in under 10 minutes?!

    ReplyDelete