November 5, 2012
1) Work up to a heavy snatch in 12 min or less. Then complete 5 sets of 1 reps at 85% of today’s weight.
2) Work up to a heavy clean & jerk in 12 min or less. Then complete 3 sets of 1 rep at 85% of today’s weight.
3) Back Squat
3 sets x 3 reps
(add 1 -5 lbs to last week’s weight)
1 set x 10 reps @ 80% of today’s weight
4) 7 rounds for time:
15 kettlebell swings (24/16 kg)
12 push ups
Snatch:
worked up to 170 lbs in 12 minutes.
did 145 x 1 for 5 sets
C&J
worked up to 228 lbs (pr) in 12 minutes–love the 1/2 lb weights.
did 195 x 1 for 3 sets
Backsquat
275 x 3 x 3
Wod in 4:44. very good wod–fun doing it with a big group.
Snatch – 75#, 5 sets @ 60#
C & J – 95#, 3 sets @ 80#
Back Squat – 3 x 3 @ 135#, 10 reps@ 110#
WOD = 8:40 RX
Fun morning!
I’m working through my knee issue…felt pretty good today.
Snatch-Didn’t go real heavy today, really focused on technique.
C & J-250 PR!-I am going after the “HORSE!”
Squat-3 x 3 @ 315
Metcon-5:57
Snatch 95
Clean and jerk 130
Wod 5:31rx
Snatch: worked up to 145lbs
3 x 135lbs and 2 x 145lbs
C&J: worked up to 195lbs (felt very bad on this movement)
1 x 185lbs and 2 x 165lbs
Backsquate: 3 x 3 @ 275lbs
WOD: 5:04 Great wod. Fun to do with a big group.
Oh Roger – Come after the Old Man why don’t you. Congrats on your Jerk finally matching my push press. Hehe!! Not too shabby for someone with a plates in their ankle bro – nice work.