October 22, 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) Back Squat
3 sets x 3 reps
(Add 2 -5 lbs to last week’s weight. Weight should be the same for all 3 sets)
1 set x 10 reps @ 80% of today’s weight
4) Start a running clock and for 3 rounds complete the following:
On the even minutes, complete 3 reps of strict press (90 – 100% of Friday’s weight). On the odd minutes, complete 3 reps of heavy deadlift.
Snatch
4 x 1 x 145
1 x 1 x 155
C&J
3 x 1 x 185
Squat
3 x 3 @ 275 to make sure depth was good on all.
1 x 10 @ 225
Used 145 lbs on strict press, 315 lbs on deadlift.
Snatch
4×1 165
C&J
3×1 185
Squat
3×2 305
3×1 275, was not going low enough
1×10 225
snatch- #135, c&J 195, squats- 2 sets at 295 and 1 set with 305, strict press-165 with 70lb kb pullups
Snatch workout with Jeff Prejean on Sunday.
Snatch – 77 # PR
Snatch Balance – 95 # PR
Jerk – 101# PR
Thanks, Jeff for a very positive session!
C & J – 3 x 1 @ 85#
B.S. – 3 x 3 @ 155# 1 x 10 @ 125#
Strict Press = 50# D.L. = 155#
I must have misread today’s workout because I did something different than everyone else:
3 rds NFT:
10 band squats
10 good mornings
500 M row
3 rds for time:
10 x RDL @135
8 HSPU
12 KB
4:45
3 Sets
185 Max Rep Bench
Max TTB
18/22, 13/16, 12/15
Great Job Scott! Glad you are feeling better…..MOM
Snatch: 4 x 1 using 135lbs
Clean & Jerk: 3 x 1 using 165lbs
Back Squat: 3 x 3 using 275lbs
1 x 10 using 225lbs
125lbs Push Press
295lbs Deadlift
1. Snatch went off the path a little and went a little heavier today 187 PR!
2. Clean and Jerk 3 at 1- 205
3. Back Squat 2 at 3-315, 1 at 3-325 (forgot set of 10)
4. Strict Press 155
5. Deadlift 365
For the record my 7 year old (James) thanks Sam is Dan Bailey 🙂
I hope everyone looked at the standards for Saturday – got a little nervous but at the same time thought: “CFA got this!” Should be a fun event!! Have a great week everyone – William has us on the right path!
Karol – your PRs were just as joyful for me as they were for you. I love coaching these lifts more than doing them even though they are a hell of a lot fun aren’t they! Think about where you are now vs. Day 1 of CrossFit – that’s what it’s all about!!
Snatch 85 lb
Clean and jerk 95 lb
Back squat. 130 lb and then 10 reps with 105
Wod
75 lb push press, 195 lb deadlift
Hotel Room WOD
30 DU
20 air squats
10 walking lunges
5 pistols ea leg
X 5 rounds
Oh happy day!