Sunday, January 27, 2013

1/28/13

Snatch warm-up

 Snatch: 6X3 @ 70%
*Do 3 reps every 1:00*

 Rest 5:00 

 Clean+jerk: 6X3 @ 70%
*Do 3 reps every 1:00*
Front squat: 6X3 @ 70% (bar starts on the ground)
*Do 3 reps every 1:00*

 Rest 3:00

 WOD

 How fast can you complete 3 rounds?
8 wall ball (25/20)
8 toes to bar
8 DB push press (45/30)
4+4 scissor jumps 

 *5:00 cap*
Post loads and time to comments:

 GYM WOD
4 rounds for time:
2X D->B broad jumps
5+5 leg circles
8 burpee beam jump overs
Finisher:
10 pullovers 
3X max chin up hold

This week at BBCF:
Tuesday
Strength: Power clean
WOD: Deadlift and box jumps

 Wednesday
WOD: "Jack the Snake"

 Thursday
Strength: Snatch
WOD: HSPU or walk and 200 M run

 Friday
WOD: Partner FGB

Posted by at

17 comments:

  1. KHarmonJanuary 28, 2013 at 8:18 AM

    3:06

    ReplyDelete
  2. EmJanuary 28, 2013 at 8:20 AM

    45, 55, 65#
    4:36 (15, 25)

    ReplyDelete
  3. BLJanuary 28, 2013 at 9:01 AM

    WOD-2:52
    GYM-6:53

    ReplyDelete
  4. DJanuary 28, 2013 at 9:40 AM

    Snatch: 110
    Clean & Jerk: 185
    Front Squat: 210

    WOD: 2:48

    HAD MORE GAS IN THE TANK!

    ReplyDelete
  5. MaryJanuary 28, 2013 at 10:11 AM

    65/95/110#
    2rds+19 (ON EMPTY)

    ReplyDelete
  6. DeFJanuary 28, 2013 at 10:14 AM

    Snatch: 115
    Clean&Jerk: 165
    Front Squat: 190

    WOD: 3:21

    ReplyDelete
  7. BKJanuary 28, 2013 at 10:59 AM

    Snatch: 135
    Clean & Jerk: 135
    Front Squat: 135

    WOD: 4:25 (HKR)

    ReplyDelete
  8. ClintJanuary 28, 2013 at 11:53 AM

    Snatch: 95
    C&J: 135
    FS: 135
    WOD: 3:54
    GYM: 9:10

    ReplyDelete
  9. mikeJanuary 28, 2013 at 12:41 PM

    Snatch: 95
    Clean & Jerk: 135
    Front Squat: 135

    WOD: 2 rds + 16 >:(

    ReplyDelete
  10. Craig MJanuary 28, 2013 at 1:17 PM

    Snatch: 110
    Clean&Jerk: 175
    Front Squat: 175

    WOD: 3:16

    ReplyDelete
  11. BrittanyJanuary 28, 2013 at 3:07 PM

    Snatch: 65
    C&J: 75
    FS: 85

    WOD: 2rds+1 rough.

    ReplyDelete
  12. KeikoJanuary 28, 2013 at 4:12 PM

    Snatch: 65
    C&J: 85
    FS: 85
    WOD: 2rds+14reps

    ReplyDelete
  13. dnlJanuary 28, 2013 at 5:26 PM

    WOD 2 rds 16 reps (15kg ball, 15 lb dumbell, tried to do toes to bar, about 1/2 the time...)
    snatch 55
    c&j 66
    FS - 50 (working on form)

    ReplyDelete
  14. NateJanuary 28, 2013 at 8:59 PM

    85/130/110

    4:15

    ReplyDelete
  15. LukeJanuary 29, 2013 at 12:55 AM

    85/135/135

    2rds+24 reps

    ReplyDelete
  16. AlyxJanuary 29, 2013 at 9:04 AM

    60/75/85
    WOD- 3:43 (15 lb med ball/20 lbs DB)

    ReplyDelete
  17. ajantonicelloJanuary 31, 2013 at 10:14 AM

    135/135/135
    4:05

    ReplyDelete

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