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Saturday January 5 2008
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2


4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


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7 Comments
John Messano 2008-01-05
Sn 3 sets of 1 @ 125lb
C&J 3 sets of 1 @ 160
FS 2 sets of 2 @ 165


Metcon:
sub'd 100 rope jumps for 100m sprint
12 Chinups
sub'd 50 rope jumps for 50m sprint
8 DB PushPress @ 35lb ea.
12:25
ec 2008-01-05
sn - 95#, had a failed attempt before 3rd - which was pwr sn + ohs. first two were good though.
c&j - 125#
fs - 135#

did my own metcon - only had 5 min.
Mike Donnelly 2008-01-05
Sn 5 sets of 1 @ 85lb (focusing on form,depth, & active shoulders)
C&J 3 sets of 1 @ 135
FS 2 sets of 2 @ 155

First workout where I felt that I accomplished something in terms of form and weight/

Metcon after later ROM technique work, prior to stretching
Dr. G 2008-01-05
Still one day behind:

Friday's CA WOD:

~1 minute rest between exercises and sets
Snatch push press + overhead squat + snatch balance light x 2 x 4: 29kg x 2 x 4, stayed really light, set up complex with a power snatch
Snatch 70% x 1 x 5: 52.5kg x 1 x 5
Clean & Jerk 70% x 1 x 5: 66.5kg x 1 x 5

Nice and easy workout. Tomorrow (ie. today's WOD) should be interesting considering the recent increase in my 100% numbers!
AW 2008-01-05
Snatch 90% x 1 x 3 (115#)
Jeff G 2008-01-05
Sn: 142#
CJ: 198#
FS: 238#
MetCon w/ 30/15 double-under subbed for 100/50m sprint, 40# db's
16:30 (I suck at double unders)
Scotty Hagnas 2008-01-07
SN: 120x1xmx1
C&J: 180x1x1x1
FS: 235x2x2
Press 125x2x2

Later; 4 rounds:
~80 m sprint (two trips the length of the gym and back)
12 pullups
~ 40 m sprint (one trip the length of the gym and back)
8 DB push presses 20%BW 35#
5:26' This one sucked quickly!
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