I wish I could shout to the CF world how unique our situation is. When Games season arrives I know I wont have to.
Keep your eyes on the prize and keep creepin' on that long term.There are LOTS of new things coming down the pike for the CFOKC competition team.
Stay Hungry My Friends
C:LASS WOD AND STRENGTH
SNATCH
12 Min to Find Max Snatch for the Day
then
EMOM for 5 Min
1 Snatch @ 80% of Max for the Day
WOD
"Christine"
3 Rounds for Time...
500M Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
COMP WOD
90 Double Unders
9 Burpee Pull Overs
9 Thrusters (135/95)
70 Double Unders
7 Burpee Pull Overs
7 Thrusters
50 Double Unders
5 Burpee Pull Overs
5 Thrusters
SPEED WORK
4 x 400M Run @ 85% Effort
1:1 Work:Rest
CLASS WOD AND STRENGTH
ReplyDeleteSNATCH
12 Min to Find Max Snatch for the Day -- hit 205#
then
EMOM for 5 Min:
1 Snatch @ 80% of Max -- 185#
WOD
"Christine"
3 Rounds for Time...
500M Row
12 Bodyweight Deadlifts (165#)
21 Box Jumps (24")
--9:47
Wow, I just realized I totally did the math wrong on the 80% of max and should have done 165#, not 185#.
DeleteThat would have been a lot better. Awesome.
This comment has been removed by the author.
ReplyDelete4x400: 1:24, 1:23, 1:22, 1:22
ReplyDeleteTotal time: 9:53
Snatch pulls at 145 and 150. Full snatches bothered my elbow for some reason
Class Wod: 135 for deadlift at body weight. Total time: 10:41
Comp Wod: 13:16 rx'd with burpee pull overs
CLASS WOD AND STRENGTH
ReplyDeleteClean and Jerk - light, single reps up to 165#
Did something to my R wrist doing too many snatches last week and the wide overhead position does not feel good at the moment...
WOD
"Christine"
3 Rounds for Time...
500M Row
12 Bodyweight Deadlifts (128#)
21 Box Jumps (24")
--10:55
COMP WOD
90 Double Unders
9 Bar facing burpees
9 Front squats (115#)
70 Double Unders
7 Bar facing burpees
7 Front squats
50 Double Unders
5 Bar facing burpees
5 Front squats
-6:56
Cleans, no jerks overhead for the strength portion!
Delete