Tuesday 180904
Based on CF Games BiCouplet 1 & 2
12-9-6 Reps for Time:
-Snatches 115/65 RX+135/85 MRX 95/55
-Bar Muscle-ups MRX C2B Pull-Ups
Rest Until Clock Reads 7min
*if not finished by 7min, finish and procede to next WOD and complete until time cap*
21-15-9 Reps for Time:
-Snatches 75/45 RX+ 85/55 MRX 65/35
-C2B Pull-Ups MRX Pull-Ups
Post time to comments.
Strength: snatch complexes: 7 sets 1 complex
Worked up to 115
*
1st couplet: 115# for snatch; C2B
– 6:46
2nd couplet: 75# for snatch; pull-ups
– 14:59
Strength up to 75 to work on technique, 50 GHD’s during strength
WOD with 65/45 and all pull-ups
12/9/6 – 5:19
21/15/9 – 8:00 (finished as buzzer went off)
3-Position Snatch Training: 135/135/135/145/145 (skipped 80% sets)
WOD Rx+
12 Snatches (Power; singles)
12 Bar MUs (11+1; did not let go of bar)
9 Snatches (Power; singles)
9 Bar MUs (5+4)
6 Snatches (a lot less power; singles)
6 Bar MUs (2+2+2)
Time: 10:45 (PR by 3:58 compared to 8/4/2018)
Did not attempt second bicouplet as it took me 24:25 last time
Klokov Press: 10@85, 10@85
Snatch complex:
115-125-135-145-145-155-155
WOD w/Rx’d weights, MRx pulls (C2B and Pull-ups)
1st: 5:33
2nd: 14:46
Strength up to 65#
WOD w/45# & 25#, regular pull ups
1 – 4:56
2 – 13 PLU into the 15’s
3 position power snatch
stayed light up to 115#
BiCouplet 1 @ 95# 8:14
BiCouplet 2 @ 65# Capped at 15:00
21 pullups
3 Power Snatches (pockets, above the knee and from the floor)
135#, 145#, 155#, 165#, 165#, 175#, 185#
1. 135# and C2B=5:05
rested until 7 min mark
2. 85# and C2B=DNF (through set of 15)
Snatch training
First two sets @135
Rest with 155
Wod RX+
First couplet finished 6:54
Second DNF 1 snatch in set of 9
Core training completed
Snatch Complex
115, 125, 135 x 5
WOD 1 with 115 and CTB
4:40
WOD 2 with 75 and Pull-ups
14:48 – 7:00 = 7:48
Had 4 rips today in case afternooners are on the fence about taping up…
Snatch Training – worked up to 105#
WOD 1: (95# Snatches & Regular PLU’s)
Finished around 5:50 mark
WOD 2: (75# Snatches & Ring Row in place of PLU’s)
Hit cap at 13 reps into my set of 15 ring rows.
Great noon class – thanks breck!
Snatch training stayed at 75#
WOD1: RX weight, 4-3-2 reps on Bar MU 4:20
WOD2: RX 13:08
3 position Snatch (pockets, above knee, floor)
85/135/145/150/155/160/165
WOD
Rx+
5:34
6:54
WOD 1: (95# Snatches & Regular PLU’s)
Finished around 5:41
WOD 2: (65# Snatches & Ring Row in place of PLU’s)
Hit cap at 6 out of 9 reps of the snatches.
Did strength completely wrong!
WOD rx’d+
6:26
6:43
Total time=13:43
30 weighted sit ups (25#)
40 ghds
50 unanchored sit ups
30 hip extensions
40 barbell good mornings
50 hip extensions
Snatch up to 75#
WOD 1- mrx #55 and pull-ups 3:53
WOD 2 Mrx with half pull-ups half ring rows 14:18
Stress press
3×5 @ 85
Deadlifts
5X3 @ 255
8 min of slams and ghds tabata
—
Snatch complex with jame jame!
Finished at 90# – fun one
Wod 1 rx w 6-4-2 bar mu’s
6:29
Wod 2 rx +
4 c2b from completing
Complex
Up to 115
—
Wod. MRx
3:37
6:33
Strength up to 85#
Wod w/ rx’d weight & C2B/pull-up
7 reps from finishing at time cap.
#SouthLoopStrengthandConditioning
W/jewel
75 ghd sit-ups
Snatch training up to 135#
WOD 1: 115#, c2b 7:00ish
WOD 2: 75#, c2b 23:00ish
Strength:
115-115-115-135-135-135
WOD Rx
6:52 (ripped on 21/27 MU) continued the bloodbath to finish the first one and called it good.
Complex
Up to 115
—
Wod Rx
Wod 1: 6:43
Wod 2: 5 CTB in the set of 15 – never recovered from WOD 1, heavy for me!
—-
30 GHD
Strength:
Worked up to 95lb
WOD MRX snatches and subbed strict pull-ups for bar MUs and C2B:
12/9/6 – 5:10
21/15/9 – 14:49
Sore elbow. Everything light or scaled.
Snatch upto 95#
WOD: 95/75, ab mat sit ups
5:30
7:47
Snatch Complex
65-75-85-85-95-95-105
Really liked this!
WOD Rx weights
1. w/ C2B- 4:05
2. w/ pull-ups- 13:12
Thank you for the push Nicole!
Tabata abs
45 GHDs
3 Position Snatch:
95-115-145-145-165-165
Wod Rx’d
6:11 (6-6-9-6 MU ripped on 9)
2 C2B in set of 9 DNF
Snatch (Hip/Knee/Power)
155, 165 (Hip only, failed Knee)
RX
P1 (C2B), 6:50
P2 (Rip)