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May 15, 2013

1) 3 position snatch
(mid thigh, 1″ above knee, ground)
2 sets @ 60%
2 sets @ 65%
2 sets @ 70%

2) 3 position clean
(mid thigh, 1″ above knee, ground)
2 sets @ 65%
2 sets @ 70%

3) Press (strict)
5 sets x 3 reps @ 85%

4) Choose one of the following:
A) Individual CF Games Regional #5 Workout
21 – 15 – 9
deadlift (315/205)
box jumps (30/24″)

B) Team CF Games Regional #5 Workout

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6 thoughts on “May 15, 2013

  1. 3 pos snatch: 135-145-155

    3 pos clean: 165-185

    Strict Press: 160

    WOD-7:40

    Fun morning, I did my snatch work today on the heavy platform with the “Snatch Beast” Nate and the Giraffe!

    I definitely redefined “lumbar curve” today on those DL?!

  2. Another fun morning with a great group. 2 from our herd were missing but they will knock it out later today.
    3 posxn snatch: 135, 145, 155
    3 posxn clean: 165, 185
    Strict Press: 5 x 3 @ 135
    Regionals wod 5: 7:02 (Very Fun workout)

    See ya’ll at the track in the morning.

  3. 3 pos snatch – 45, 50, 55
    3 pos clean – 65, 70
    Strict Press – 3 x 3 @ 55 (couldn’t get 85% today)

    Co-coached with Lance this morning. Will get WOD in tonight after coaching the CF28 class.

    Nice group this morning. Nate & Lance thank you for the help with 3 pos snatch.

  4. 4:44 on WOD with 265lbs. I thought it was going to be worse. I will go up next time. I need to work in more high rep deadlifts.

    The guys that did 315 killed it!

  5. 3 posxn snatch: 135, 145, 155
    3 posxn clean: 165, 185
    Strict Press: 4 x 3 @ 135 1 x 3 @ 155
    Regionals wod 5: 10:13, Sam was done and drinking coffee while finished, Great job this morn Sarge!

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