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Monday 06022014

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White board discussion

Performance:

A.  Snatch: 4 x 3 at 70%

B.  4 rounds for time:

7 Power Snatch 135/95

14 T2B or K2E

21 box Jumps with step down. 24/20

Sport:

A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible

B. 4 Rounds for time:

7 P. Snatch 165/125

14 T2B

21 Box Jump 24/20

Buy out 15 OHS

C.  Double KB Press 5×6

GHD Sit-ups 20/14 5×10

-Post results to comments.

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19 Responses
  1. Crysta P

    A. 75, 75, 75, 80. feeling pretty good.
    B. 12:45 (PS @ 70#, K2E, BJ @ 20″) Felt decent. Made myself do all K2E…well maybe close to elbows…and all box jumps. Box jumps are feeling better.
    C. 50 weighted sit ups @ 10# for extra credit

  2. Sara G

    A. 35, 45, 45, 45
    B. 13:24 – 55# snatches, K2E
    Wasn’t as bad as I thought it was going to be!

  3. Sara J.

    Rough Morning!!!!!!!!!

    A. Snatch 4×3 (3 reps = PS/SS/HSS) 85, 90, 95, 105—- still working on catching low vs. power stance… couldn’t hold onto the bar for anything today…

    B. 4 Rounds for time: 13:14
    7 P. Snatch @ 95lb for 1st round, 85lbs for rds 2-4…. grip gone!
    14 T2B/K2E- crazy how much of a difference (in my mind) different spots on the pull up rig make
    21 Box Jump 24/20– felt good and fast!
    Buy out 15 OHS @ 85lbs.. UB

    C. Double KB Press 5×6- blue bells
    GHD Sit-ups @ 14lbs 5×10- first time doing them with a ball… VERY different!

  4. Pat Demeules

    A. 75, focused on form.
    B. 12:34 75# snatches, 1st round was K2E, kipping was there for a bit, need to practice more of that. after round 1 did 20 sit ups for k2e. 20″ box jumps/step ups.

  5. Nicole Chovan

    Sport
    A. 125-125-125-130. Not long enough lifting period.
    B. Finished 7 OHS at 15 minute cap. 17:49 (was thrown off because josh restarted a different clock). Didn’t feel very warmed up today. Snatches were a little rough on the shoulder as a result.
    C. 100 weighted sit-ups
    D. Few shoulder exercises.

  6. Marcy

    A. 35# Everything felt so rough…
    B. 10:50 …35#’s again, I got 6 toes to bar :), but it wasn’t gonna happen to do 4 sets of 14…switched to situps; 16 in box jumps …some jumps/more step ups.

  7. Staci Vinz

    Sport:
    A. 85-205-115-125-135(F)
    B. 15:24 (did OHS after 2nd heat went, so didn’t include those in time)
    C. KBP (4 rds with yllw bell, 1 rd with blue)
    GHD’s done with 20#
    Good Monday WOD. Snatches were a challenge during the WOD, but in a good way!

  8. Susan Kian

    Awesome coaching by Nic at 7:30 class! Felt very one on one! Haha…oh wait it was one on one.

    Snatch 1204×3 felt good….

    Did performance weight because 125 was just too much at this point, I did my ttb on low bar with no swing because I wanted to save hands for gg qual…went slower but I’m glad I did.
    Afterwards did 15 ub ohs at 95….it was like 15 something minutes after the ohs.
    I remember this workout from last summer…it’s yucky.
    Mobility with kb
    Dumbell press at home and abs at home.

  10. Paul Bye

    A. 95-105-105-105 – hamstrings didn’t want to loosen up for the first couple rounds
    B. 10:42, @95# snatches, 24″ step-ups/downs, K2E – last couple rounds weren’t very close “2E” but I pushed through all of them.

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