November 12, 2012
1) Snatch:
4 sets of 1 rep @ 80% of last week’s heaviest weight.
2) Clean & Jerk
3 sets of 1 rep @ 80% of last week’s heaviest weight.
3) Complete as many rounds as possible in 5 minutes of
30 x Squat Clean and Jerk (155/105lb)( Masters – 105/75lb)
30 x Bar Facing Burpees
If you complete 1 round begin on the C&Js again
Several of you are doing the OC Throwdown and are doing well. If your goal is to finish well in the OC Throwdown, revise the work today as you see fit. I would recommend doing “3” first then doing 1 – 2 and reduce the % to around 70%.
Snatch: 4 x 1 @ 145
C&J: 3 x 1 @ 185
Wod–did tomorrow’s metcon wod in 2:56
Will do OC Throwdown wod tomorrow morning.
Snatch 145
Cj 175
WOD 25 reps
Squat clean took a lot out of legs, jerk was not as bad as anticipated
OC Throwdown Wod-34 reps, got no-repped by the Horse! Make sure you get it right this weekend at Ragin or they will be all over you! Fun WOD! Last 10 were definately painful! It’s like Grace on Roids!
80 lb snatch
100 lb clean and jerk
18 reps on wod.