Happy Birthday, GK!!!!!!!!
OLY STRENGTH
1. Power Snatch
3 @ 70%, 3 @
75%, 2x2 @ 80%, 2x2 @ 85
2. Power Clean & Power Jerk
3x1+1 @ 75%,
2x1+1 @ 80%
3. 8 Min EMOM
1 Heaving SN balance
HAP, heavier each set
SQUAT STRENGTH
1. Back Squat
6 @ 70%,
6 @ 80%, 3 @ 90%, 2 @ 95%
2. Front Squat
5 @ 65%,
4 @ 75%, 2x4 @ 80%
GOAT WORK
If there is something specific you would like to work on, please talk to your specialty coach and we will program accordingly.
In House Olympic Lifting Meet and Competition: Saturday, August 9th at CrossFit OKC.
SQUAT STRENGTH
ReplyDelete1. Back Squat
6@230#, 6@265#, 3@295#, 2@315# (never done that for a double)
2. Front Squat
5@195#, 4@225#, 2x4@240#
Jerk Technique - 3@135#, 2@165#, 1@180#, 1@195#, 1@215#
*I couldn't do any pulls today (low back); hopefully I'll be able to tomorrow.
AM: 2 Mile Run
ReplyDeleteClean and Jerk
Worked up to new PR 160
Back Squat
6 @ 70%, 170
6 @ 80% 190
3 @ 90% 215 1+2 (had to adjust bar on back)
2 @ 95% 230 1of the 2 second one just didn't happen
Power Snatch: 3 @ 100, 3 @ 105, 2x2 @ 110, and 2x2 @ 115
ReplyDeleteClean and Jerk: 3 x 1+1 @ 155#, 3 x 1+1 @ 160
OLY STRENGTH
ReplyDelete1. Power Snatch
3 @ 95#, 3 @ 100#, 2x2 @ 105#, 2x2 @ 110#
Followed this with 2 x 5 @ 95# (preparing for Red Dirt WOD involving 10@ 95#)
2. Power Clean & Power Jerk
3x1+1 @ 140#, 2x1+1 @ 150#
SQUAT STRENGTH
1. Back Squat
6 @ 175#, 6 @ 195#, 3 @ 225#, 2 @ 240#
1. Power Snatch
ReplyDelete3 @ 95, 3 @ 100, 2x2 @ 105, 2x2 @ 110
2. Power Clean & Power Jerk
3x1+1 @ 125, 2x1+1 @ 135, 1@ 145, 1 @155
SQUAT STRENGTH
1. Back Squat
6 @ 155, 6 @ 175, 3 @ 195, 2 @ 215
2. Front Squat
5 @ 135, 4 @ 155, 2x4 @ 160
10 Min AMRAP...
10 DB Snatches Right Arm
10 DB Snatches Left Arm
50 Double Unders
3rds and 7 snatch
DU seem to have taken a vacation. Need to add that in to my arsenal of goats.
Power Snatch: 3 @ 175, 3 @ 190, 2x2 @ 200, and 2x2 @ 215
ReplyDelete10 rounds
2min to complete 2 rounds of cindy, then remaining time row for cals. rest 1min in between rounds
Every 2min for 5 rounds
50 DUs
7 HPC @ 115.
SQUAT STRENGTH
1. Back Squat
6 @ 365, 6 @ 405, 3 @ 455, 2 @ 485
Janet,
ReplyDeleteAs I'm typing this, all I can see is how strong Drew Hymer is... Prepare to see much smaller numbers :)
Power Snatch -- 3 @ 65#, 3 @ 70#, 2x2 @ 75# , 2x2 @ 80#. Session with Steve on Sunday really opened my eyes to what I need to work on for snatch... Although this wasn't full snatch, I could tell my form was different in a good way.
Power Clean + Power Jerk -- 3x1+1 @ 100#, 2x1+1 @ 110#. Felt good!
Heaving Snatch Balance 8 min. EMOM -- 1 min. @ 75#, 2 min. @ 80#, 2 min. @ 85#, 2 min. @ 90#, 1 @ 95#. Not gonna lie, this was kinda rough. Really need to work on locking out. BONUS -- watched a Barbell Shrugged video before class to learn what a heaving snatch balance even is :)
Front Squat -- 5 @ 95#, 4 @ 110#, 2x4 @ 115#. Gotta drive those knees out and not have a small party at the bottom of the squat.
Back Squat -- 6 @ 130#, 6 @ 145#, 3 @ 165# 2 @ 175#. I didn't think I could do that set at 175#, but I DID!! Thanks for the tips, Kameron :)
Class WOD -- 10 min AMRAP of: 10 DB Snatch R Arm, 10 DB Snatch L Arm, 50 DUs. TOTAL -- 3 rd. + Snatch & 10 DUs w/ 30#. DUs felt pretty great, and I maybe could have gone up in DB weight. Snatch form was suffering at the end, though, so I'm happy with the 30#.