[youtube=http://www.youtube.com/watch?v=W0t0bPA1dpc&rel=0]
Strength
Spend 10 minutes building to a heavy triple Power Snatch.
WOD
Level 1
For reps:
- 1 min AMRAP Power Snatch (65/35#)
- 1 min AMRAP Box Dip
- Rest 2 min
- 1 min AMRAP Thruster (65/35#)
- 1 min AMRAP Ring Row
- Rest 2 min
- 1 min AMRAP Power Clean (65/35#)
- 1 min AMRAP Burpee
Level 2
For reps:
- 1 min AMRAP Power Snatch (115/85#)
- 1 min AMRAP Ring Dip
- Rest 2 min
- 1 min AMRAP Thruster (115/85#)
- 1 min AMRAP Pull-up
- Rest 2 min
- 1 min AMRAP Power Clean (115/85#)
- 1 min AMRAP Burpee
Choose a weight with which you can perform touch-and-go reps for the entire minute.
Power snatch: 75#, failed at 85#
WOD: almost level 2, but did box dips instead of ring dips
55# snatch, thruster, and clean
125 total reps
Power Snatch: 65×3, 75×3, 85×3, 90×3, 95×1 (new pr +20!!!)
WOD: Lvl 2; 88@ 65#
(Sn-15,RD-14: Th-15, PUs-11: Cl-19,Bu-14)
Power Snatch: PR at 105
WOD: 82 reps at 85#, Level 2 (- the ring rows)
65#; WOD: 101
PS: 87#
WOD: 78 reps at 65# (14, 5, 15, 14, 17, 13)
135#
107 reps
PS: 125. WOD: 111 reps @ 105
PS: 155
WOD: 130 rx
PS: 79 (This is my old 1RM, so I guess I should try to max out soon…)
WOD: 104 (57#, box dips w/ elevated feet)
No barbells, so did double unders. 167 unbroken, then 100 in 49 seconds.
Did the WOD with 2×50# dumbbells – less weight, but hard!
15/49
17/24
18/20
143 total
PS: 105
WOD: 85 @ 85# (level 2, but probably should have done box dips instead of ring dips)
PS 135
WOD 100rx
At centerville crossfit: Fran – 5:52 Rx. 45 seconds longer than my best but its been a tough week on the legs.
How’d you all like those power snatches? How about those cleans? Every feel like honing in on some technique — and possibly getting stronger? Don’t hesitate to check out C’ville Strength (aka “barbell club”) sometime!!! We don’t bite, but we do dance. M/W 7-8:30, Sa/Su at noon. Come once or all 4 times, we’re happy to have you!
We’ll help you (try to) get as good as this guy https://www.youtube.com/watch?feature=player_embedded&v=TwPTRCci7JE
The soundtrack is the best part of that video.
it’s the new PR song
PS: 145#
WOD: 107 RX (8/31-18/20-15/15)
PS: 89# triplet
WOD: 111 @ level 1.29
67# snatch/clean, 45# thruster, box dips, blue band pull ups
PS: 85 X 3
WOD: 103 at 75, level 2
PS: 75#
WOD: 105@55# Level 2-ish (used skinniest red band for ring dips, 7 pull-ups then finished with blue band)