October 31, 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) Overhead Squat
3 x 3
(add 0 – 5 lbs to weight used on 10/17)
4) 21 – 15 – 9 for time
deadlift (185/135lb)
box jumps (24/20″)
Snatch: worked up to 170 in 12 minutes. Did 5 x 1 @ 145 lbs.
C&J: worked up to 215 in 12 minutes. Did 4 x 1 @ 175 lbs. All of us could have gone heavier on this.
OHS: 1 set of 9 @ 175 lbs.
Wod: 2:31–very fun wod.
Snatch 5×1 @ 135lbs
Clean&Jerk 4×1 @ 175lbs
Overhead Squat 3×3 @ 155lbs – I need to do more of these to help with locking out on Snatch
WOD 3:11 Great wod. The Performance class has had some great wods – I personally would like to do more wods with the Performance class like this morning.
Did same weight and reps as Sam.
4:05 on WOD
Agree w andy’s comment about WOD
Worked up to 185 snatch
Worked up to 245 c and j
OHS 3 x 185, 3 x 185, 3 x 195
Metcon 3:40 (tried to work on touch n go with 20″ box jumps)
Lance did metcon in 2:13?! He just 21 and 9, he forget the sets of 15, LOL!!!!!!
Snatch – 135
5×1@115
C&J-135
3×1@ 135
B.S.-135- 6times in a row
1×3 @ 155
WOD 4:45 RX
I had fun with the performance class! I finally didn’t finish last.
Oops ment ohs not b.s.
Wod 3:22rx
Only had time to do the wod, had to go to haloween parties for kids!