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″)
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?!
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 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.
4:44 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!
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!
Snatch-135, 145, 155
Clean-185, 195
Strict Press-150
Regional Wod Rx-7:59
DL’s were a real challenge.