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

17 comments:

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

    WOD: 2:48

    HAD MORE GAS IN THE TANK!

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

    ReplyDelete
  3. Snatch: 115
    Clean&Jerk: 165
    Front Squat: 190

    WOD: 3:21

    ReplyDelete
  4. Snatch: 135
    Clean & Jerk: 135
    Front Squat: 135

    WOD: 4:25 (HKR)

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

    ReplyDelete
  6. Snatch: 95
    Clean & Jerk: 135
    Front Squat: 135

    WOD: 2 rds + 16 >:(

    ReplyDelete
  7. Snatch: 110
    Clean&Jerk: 175
    Front Squat: 175

    WOD: 3:16

    ReplyDelete
  8. Snatch: 65
    C&J: 75
    FS: 85

    WOD: 2rds+1 rough.

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

    ReplyDelete
  10. 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
  11. 85/135/135

    2rds+24 reps

    ReplyDelete
  12. 60/75/85
    WOD- 3:43 (15 lb med ball/20 lbs DB)

    ReplyDelete