Interested in volunteering at SuperFit Charlottesville on February 2nd and 3rd? Use this form and specify which day!
[youtube=http://www.youtube.com/watch?v=-wGQ-Pg8lb0&rel=0]
Strength
Power Snatch 3 sets of 3 @ 85%
WOD
Level 1
AMRAP in 8 minutes of:
- Single-Under x 90
- Ground-to-Overhead (55/35#) x 10
Level 2
CrossFit Games Open WOD 11.1
AMRAP in 10 minutes of:
- Double-Under x 30
- Ground-to-Overhead (75/55#) x 15
Strength: Snatch @ 115#
WOD: 4rds Rx
Strength: 55#
WOD: 3 rds + 82 SU
Snatch- 117, 127, 127
WOD: 4 rds + 4 du
Snatch at 75
WOD: 5 rounds + 17 DU’s
6rds + 7 GTO rx
8 rounds 30 Double Unders and 12 GTO Rx. PR by 6 GTO
Sub Deadlifts for Snatch: 195#
3 rounds counting missed DU’s
PS: 100
WOD: 5 rounds + 30 dus + 10 gto
5 + 36 rx
UVA-63
TECH-59
PS: none
WOD: 4 + 40 @ 95 clean instead of snatch
WOD: 5 rounds even @ 65# snatch (on saturday)
6 + 35 rx
PS: 85
WOD: 2 +17 DU rx (not 2 + 27 as I put on the white board)
This was a big deal for me. First WOD where I did all DUs and I got seventy seven of them,one at a time. (Couldn’t string any together!) Now to just get better.
awesome, Al!
PS 135#
WOD: 5rds + 90
Single Unders
Ground to Overhead 75#
PS: 70lbs
WOD: 2 rounds + 5gto (rx)
actually strung together around 5 DU’s! had only ever gotten 2 before!
PS: 69#
WOD: 5 + 22 Rx
4+40 Rx
5 more reps, 4# lighter = wash
55# 3+90 SU
At home so modified due to limitations and my own selfish desires.
Strength – 5 sets of 10 reps 45 lb barbell curls.
5 sets of 8 OHS with a 45 lb barbell and 40 lb vest
5 min AMRAP- 10 chest to bar elevated push-ups
10 hang snatch at 45 lbs
8 rds even
Your curl work is allowed because you followed it with overhead squats and snatches.
Penance