Friday, 012216

  
#crossfitfree

  
Good luck to Tasia as she competes tomorrow at ECC; as an individual competitor.  


Competition & Performance 

am

A. Snatch to heavy single + few % drops 

B. Clean and jerk to heavy single + few % drops 

C. Front SqT – 2RM for the day in 14 min 
pm

A. 

50 heavy wall balls 

100 double unders 

25 muscle ups 

50 heavy wall balls 

B. Assistance work 

10 min working narrow grip ohs positions and single arm ohs positions 

+

Assistance work 

Strict Hspu – 6 min clock 

Perform only sets of 3 in this fine. As many as u can – athlete choose deficit if possible 

+

10 min of Scap work 

6 thoughts on “Friday, 012216”

  1. Am.
    A. Snatch- Spent an hour working positioning and climbing slowly…up to 67kg
    B. C&J- 85 kg…back is fried
    C. 2 RM front sqt- 95kg x 2 (got 1 at 100kg but couldn’t stand it up)

  2. AM:
    A. Snatch pulls @4″ deficit

    B. Clean dreads @6″ deficit build to heavy 5

    C. Front squat 2rm
    -190

    PM:
    50 front squats @115
    100 DUs
    50 rings rows (feet on 20″ box)
    50 FS
    -9:33

  3. Taylor Domengeaux

    Am:

    Snatch
    Heavy @ 250#

    C&J
    Heavy 315

    Front squat
    2 repper @ 345

    PM:

    Metcon
    9:34

    Close grip OHS work
    = done

  4. Am
    A. 128#
    B. 183#
    C. 205×2

    Pm
    A. Snatch again 136# little better
    B. Weighted Pullups as add on 28#x3 few sets
    C. Wod 15:03. Just happy to get through the wall balls ????.
    D. Shspu 46 total. Sets of 3 each time.

Leave a Comment

Your email address will not be published. Required fields are marked *