A. Snatch; build to a tough single quickly
B. Back Squat; 2x6, rest 2-3m
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5 Rounds For TIme:
5 OHS @70% "A"
5 Muscle Ups
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500m Row @90%
Rest 2m x4 Sets
HPA- Blue
A. Clean. Front Squat. Split Jerk 1.2.1 x 5 sets @ increasing weight all moderate sets , rest 2-3 min btwn
B. Deadlift, work to a tough tng set of 3
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For Time:
21 Thruster 95/65
9 C2B pull up
15 Thruster
15 C2B pull up
9 Thruster
21 C2B pull up HPA - Power
Snatch - Fsquat - Clean battery
A. Squat Snatch, work to tough single
B. Front Squat, work to tough set of 5 reps
C. Power Clean & Push Jerk, work to tough t&G single (no pause or redip between power cean and push jer)
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5 min AMRAP:
50 Barfacing burpees
AMRAP Clean & Jerk @ 135lb/95lb
Morning Team,
ReplyDeleteI have a team comp tomorrow so no hpa wod for me.
Instead I did:
-stretching and mobility
-30min row (damper @4) @Z1 pace
-6670m rowed, 2:14/500m, 23s/m
*hammies and glutes still a little sore from Wednesday so had to get the blood flowing. Feeling pretty good for tomorrow.
Blue
ReplyDeleteA) 185, 205, 225, 245, 250. Got the clean (5# PR), got the 2 front squats but missed the split jerk
B) 375x3
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Inside out ctb Fran
4:45
Felt like I was cruising through until last 21 ctb pull-ups. Just died, took me over a minute on that alone
Gold
ReplyDeleteA) 185, not good at all, failed 205 at least 6 times
B) 335x2, 345x4
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6:30
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1:42:7
1:43:5
1:45:7
1:45:6
Blue
ReplyDeleteA. 185, 195, 205, 215, 225
B. 375
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6:45
all unbroken until last set of 21 pull-ups. went for 11/10 but broke at 7, did 3, then 6, finished with 5.
Blue
ReplyDeleteA. 165, 175, 185, 195, 205
B. 315
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8:45
Burnt out by the last round of 21 C2B and did mostly singles. My time sucked, but at least I had solid butterfly C2B on the sets of 9 and 15 and I beat my Fran time from last year. Trying to be positive.
Blue
ReplyDeleteA Didn't have time for this- will do today.
B TnG 3 DL @ 150kg. Also hit a 5RM strict 150kg which felt pretty good.
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4.22
42.5 kg, C2B pull ups.
Thrusters 21/ C2B 9,
T 5.5.5 / 15 C2B.
T 9 / 9, 8, 4 C2B
A
Delete70, 80, 85, 90, 90 kg (154, 176, 187, 198)
Power:
ReplyDeleteA: 70kg, it was ugly but there :-)
B: 90kg x5
C: forearm stil hurts, so 60kg was the max :-(
5" amrap: 7x CL+J @ 60kg