Sunday, February 10, 2013

2/11/13

















Power snatch + hang squat snatch + squat snatch: 5X1+1+1
*Use the same weight for all 5 sets*
*12:00 cap*

Rest 3:00

WOD
"The Cheif's Snatch"
3 rounds / 1:00 rest between rounds
How many reps can you complete in 3:00?
3 power snatch (135/95)
6 hand release pushups
9 free-standing squats


Post load and score to comments:

GYM WOD
4 rounds for time:
3 forward rolls
6 HR pushups
9 free-standing squats
1:00 rest between rounds

Finisher:
L-hold over beam x 2



This week at BBCF:
Tuesday
Strength: Jerk and front squat
WOD: hspu, deadlifts, and fsqt

Wednesday
Strength: a lot of back squat :)

Thursday
WOD: power cleans and double-unders

Friday
WOD: a lot of burpees :)

21 comments:

  1. SNATCH COMPLEX: 145#
    WOD: 12 RDS+2 RX

    ReplyDelete
  2. Snatch= 65#
    WOD= 11 rds + 10 @ 75#

    ReplyDelete
  3. Snatch-110
    WOD-9rd+9 @110
    GYM-7:22

    ReplyDelete
  4. Snatch: 120
    WOD 6 rds + 8 RX

    ReplyDelete
  5. Snatch: 110

    WOD: 2+2 Rx; 7rds + 5 (110)

    GYM: 10:28

    ReplyDelete
  6. Snatch: 75#
    WOD: 7rds @ 85#

    ReplyDelete
  7. Snatch: 85#
    WOD: 7rds+14 @ 95#
    GYM: 10:52

    ReplyDelete
  8. snatch 45#
    WOD 12 rds + 1 @ 50#

    ReplyDelete
  9. Complex: 135
    WOD: 13rds + 18 Rx

    ReplyDelete
  10. WOD: 11rds + 7reps @ 75# Staying light OVH

    ReplyDelete
  11. Complex: 110
    Wod: 10rds rx

    ReplyDelete
  12. Complex: 110
    Wod: 10rds rx

    ReplyDelete
  13. Complex: 75#
    WOD: 7rds @ 75#
    GYM: 9:47

    ReplyDelete
  14. Complex- 60 lbs
    WOD- 9 rounds plus 5 at 65 lbs

    ReplyDelete