Friday, 100915

  
CFF is rolling deep to Milford Mayhem this year.  10 teams, 40 competitors 

Regionals:

am

A. Snatch + Snatch Balance + 1-2 OHS; build to max in 18 minutes 

*if NOT comfortable with re racking barbell SAFELY, remove snatch balance and hit some speed work after with this. Just perform Snatch + OHS 

B. 70-77% of A; hit for 3 x 3, NOT TnG ; rest 2 min between sets 

C. 

10 cal bike 

100m shuttle 

10 cal bike

@90+% rest 3/1 X 3

D. Assistance work – recovery – athlete specific ; not taxing for pm
pm
A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also 

B. Front SqT – “bottoms up” 3RM for the day 

C. Wodapalooza week 2 – wod 3

 AMRAP 7

21-15-9

Hspu

C2b Pullups 

* note completion of 21-15-9 time 

Opens:

A. Back SqT – 1RM with 5 second pause in hole + 3×3@85%- with 5 second pause on each rep also 

B. Front SqT – “bottoms up” 3RM for the day 
C. Wodapalooza week 2 – wod 3
AMRAP 7
21-15-9
Hspu
C2b

2 thoughts on “Friday, 100915”

  1. Snatch complex
    Hit at 100kg
    Miss at 107 (pr)

    % work at 70% (70kg)

    Anrap done
    21/21
    15/15
    9/9
    21/21
    15/8

    Tie breaker 1:45

    Back squat
    150kg
    3×3 at 127

    Bottom up FS 3rm
    120kg

  2. Complex- 225
    Squat- 330
    Fs-245(suck at these) did drop sets at 225 3×3 to work position
    Sprint work done with rower – 10:02 total time
    Rest 15 minutes into AMRAP
    1+75 (3 hspu on 9 round)
    Think can hit two rounds if redo

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