Meet the bar in space
Warm up
3 times through with an empty barbell
15 Hang Power Cleans
10 Hang ¾ Squat Cleans
5 Hang full squat clean thrusters
Strength
Hang Power Clean
2-2-2-2-2
On your lighter sets work on meeting the bar in space at different variations of the power clean (just above a squat, 3/4 power clean, etc..) and stand up with it.
Banded Snatch Grip Deadlift setup for speed
5 reps every 45s for 10 sets @ 50-60% of your 1RM deadlift – make sure these are fast and make the form perfect, hit your positions.
WOD
3 Times through
1 Min Max Hang power cleans
20s rest
1 Min Max Calories on the rower
20s rest
1 Min Max Ring Dips
20s Rest
1 Min Max Thrusters
20s Rest
1 Minute Max Box jumps (30/24)
Rest 2 minutes
Games (155/105)
Regional (135/95)
Open (95/65)
hang cleans- 180×2; 190×1
WOD: 278 games
HPC: 225×2
WOD: 92-81-76 (249) @ Games
(6-4-4 on the thruster rounds)
265×2; 285×1
215 pts, games
Warmup done
HPC: 120×2. Plus a very ugly one at 125. – I don’t think I’ve ever cleaned this much from the floor – so clearly I am doing something wrong. Will have to work on that.
WOD: 71-66-65 @ 80 and some redband dips.
Deadlifts: 9 rounds – light weight
warm up: boom
Strength: 195 x 2
WOD: 105, 91, 92…288 (115)
Total sally on the thrusters.
Deadlifts were a “junk killer”
After: attended group stare at atlas stones.
“…Oh, what do I know? i know that one of us had our own personal stylist and one of us shoplifts their shit from fashion bug…that’s what I know.”
-KFP
Warm-up: done
HPC: 205×2
WOD: 104, 86, 76 = 266 @ regional w/ 40# DB thrusters
no deads
Warm-Up: Done
Strength: 2×195
WOD: 105-100-96 (115) – thrusters were no fun
Deadlift: 5×185, 5×135 – good stuff
After: stared at the Atlas Stones with the group
Just hit the squat snatch WOD with the 7pm class. 5:44 Games
Check out those CFNE competitor comp WODs –
http://competitorswod.blogspot.com/
We’ll have a lot of free standing handstand work next week. The next 2 Tuesdays will be rest days in exchange for Thursday due to the Holidays.