Wednesday, July 23, 2014

7.3

Wear Your Boot.

OLY STRENGTH
1. Clean & Jerk
2+1 @ 60%, 2+1 @ 65%, 2+1 @ 70%, 2+1 @ 75%, 2+1 2 80%, 2+1RM
2. Clean Pull
3 @ 110% (of Clean), 3 @ 115%, 2x3 @ 110%
3. Romanian DL
4x3 (Heavier than last week)


COMP WOD
           EMOM for 12 Min...
                Odd: 25 M Heave Sled Pull
                Even: 6 Manmakers @ HAP

CLASS WOD
            Four Rounds for Time...
               200 M Run
               15 Toes to Bar
               20 Wall Balls



In House Olympic Lifting Meet and Competition: Saturday, August 9th at CrossFit OKC. 
     

3 comments:

  1. Lunch:
    SH Press - 2x1@170#, 5x3@155#

    Comp Session:
    1. Clean & Jerk
    2+1@155#, 2+1@170#, 2+1@185#, 2+1@200#, 2+1@215#, 2+1@235# (2RM PR for Cleans)

    CLASS WOD:
    Four Rounds for Time...
    200 M Run
    15 Toes to Bar
    20 Wall Balls
    --10:29 (just a giant bag of blah)

    3 rds of heavy prowler pushes 25m: (45's & 25's on prowler)

    Joey need rest day.

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  2. Comp Session:
    1. Clean & Jerk
    2+1@125#, 2+1@135#, 2+1@145#, 2+1@155#, 2 x 2+1@165#, 2+1@175# (2RM PR for cleans probably...failed jerk), cleaned 185# just because I can.

    2. Clean pulls: 3 @ 190...never got back to completing these.

    3. Romanian DL: yes

    CLASS WOD:
    Four Rounds for Time...
    200 M Run
    15 Toes to Bar (subbed v-ups for rounds 3 & 4 due to tear...i'm so over the humidity.)
    20 Wall Balls
    --10:32

    I needed to be done after this. Inadequate nutrition today = sad, puny Laura. I knew I should have eaten the smashed, melted cupcake taped between two paper cups a patient gave me... I remedied that with a wholesome dinner and lots of H2O.

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  3. Enjoyed Katy Jones' OPT repeatability WOD today, quite possibly one of the most challenging WODs I've ever done - redline all the way with an 'ugly face' look every time the second row came around...

    3 rounds at 100% effort:
    Row 250m
    10 KB swings (70# Russian)
    10 burpees
    10 KB swings
    Row 250m
    Rest 12 min between rounds.

    3:08 / 3:15 / 3:21

    Clean & Jerk
    2+1@95#, 2+1@115#, 2+1@125#, 2+1@135#, 2+1@145#, 2+1@155#, 1+1 @165# - decided to go for a 15# PR but failed my clean @ 185# twice; backed it down to 175# and got a 5# PR today.

    ReplyDelete