Friday, 041516

  



Regionals:

1st

A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day 

B. Back SqT – 1RM with 5 second pause in hole + 2×3@80% no pause (speed)

C. 

75 Power Snatch’s 75/55 AFAP

rest 3 minutes 

30 rope climbs
2nd

A. Running Clock 

3 rds afap 

40 alt Pistols 

10 Muscle Ups 

12 Hang Power Cleans 185/123
rest 10 minutes 
21-15-9-15-21

cal bike 

Burpees 
B. Assistance Work 

7 rds 

30’ Yoke Walk (heavy)

:15-:20 L Sit hold 

Double DB bent over row 7-9 reps
2017:

Competition:

1st

A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day 

B. Back SqT – 1RM with 4 second pause in hole + 3×3@85% no pause (speed)

C. 

75 Power Snatch’s 75/55 AFAP

rest 3 minutes 

30 rope climbs
2nd: Join Regionals Folks

A. Running Clock 

3 rds afap 

40 alt Pistols 

10 Muscle Ups 

12 Hang Power Cleans 185/123
rest 10 minutes 
21-15-9-15-21

cal bike 

Burpees 
B. Assistance Work 

7 rds 

30’ Yoke Walk (heavy)

:15-:20 L Sit hold 

Double DB bent over row 7-9 reps
Performance

A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day 

B. Back SqT – 1RM with 4 second pause in hole + 3×3@85% no pause (speed)

C. 3 rds afap 

40 alt Pistols 

10 Muscle Ups 

12 Hang Power Cleans 185/123

D. Assistance Work with time you have left (if any)

 

9 thoughts on “Friday, 041516”

  1. Corrin Lemieux

    AM

    65 kg complex (143)
    Back squat 5 second pause 115 kg (253)

    Randy 3:33
    Rest 3:00
    Rope climbs (running clock) ended 30 @ 18:13

  2. Snatch Complex 121#
    Front Squat heavy 2 rep 204#
    75 Snatches 5:04
    30 Rope climbs 14:04
    Wod 1 12:48 did 7 Mu each round
    Wod 2 12something think unsure time

    Accessory Work
    3 rounds
    Cross over symmetry
    :12 sec list on Pbars

  3. AM:
    A. Snatch complex
    -100

    B. Back squats 1RM w/ 5sec pause
    -185
    +
    1 drop set

    C. 75 snatches AFAP
    -2:41

    Rest 3 min

    D. Only had time for 15 rope climbs

    PM:
    A. EMOM x 18
    1: 5 DL @315
    2: 5 strict c2b pull-ups
    3: 10-12 pistols

    B. 21-15-9-15-21
    -8:39

    C. Accessory work
    – completed

    Regional folks:
    Make sure to add in your accessory. Do not think of it as an option. These little things may seem tedious and boring but they go a long way. They are just as important as the heavy weights and grueling workouts. Fine the time, whether it’s 5 or 10 minutes. Get the work in, I promise those 5 or 10 minutes add up and will go a long way.

  4. Body felt a bit sluggish but good to have the Friday night crew together ????

    A. 60kg (lost hook grip on last snatch of 63kg)
    B. Back Squat – 105kg
    C. 75 Snatches – 3:52
    D. 30 Rope Climbs – 13:23 …. Woof
    E. 21/15/9/15/21 Bike and Burpee – 13:29

  5. Tasia Percevecz

    Snatch: stayed light.
    Back squat: 264#
    Randy: 2:53
    No rope climbs.
    Double under/pistol wod.
    Bike/burpee: 11:05
    Accessory work.

  6. snatches at 91KG

    squats at 150
    drop sets at 120

    Randy at 3:03

    30 rope climbs
    Unsure, whatever Juan got +10-15 seconds

    Bike/Burpee workout
    8:59

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