focus/skill
snatch jump shrugs 3 x5 @ 80% squat clean 1RM
-1st pull into mid thigh
-2nd pull focus on ping pong/scoop
-violent full extension w/ shoulders slightly leaning back finishing the pull
workout
5RFT
95# power snatch x 5
95# ohs x 10
*abmat sit ups x 15
*abmat sit ups will be performed with arms crossed over chest & hands on shoulders; feet will be together with knees splayed open butterfly style.
caleb.rx.6:27
ReplyDeletemego bw 156 / rx 65# / 11:50
ReplyDeletebou.rx 5:51
ReplyDeletejean.mod 30kg for the ohs. 8:05
reid.rx 8:08
lisa. mod 17kg. 10:42
melli.27kg. 6:58
rob.rx. 6:04.
Nice wod to get things going this week.
thanx CFJax!
rx 65# / 14:41
ReplyDeletenot my best performance
karen: 45# / 11:30..
ReplyDeleterx. 6:07
ReplyDeleteSeverely underestimated the fatigue factor here.
Mod #75
ReplyDeleteTime slow, quality of wod, could not have asked for better programing.
Thursdays 21 gun salute 3/4 complete.
The pungent smell of nitroglycerin, sawdust and graphite swirling in the air combined with the heat and humidity should be day to remember.
Just another cfjax soldier getting stronger one day at a time.
Dustin rx 8:56. To much transition between each snatch. I set up each time and should have just ran through it. Still kicked my but.
ReplyDelete14.28 on time 45# ... this 1 sucked and then I did asmall run afterwards, I need my head checked for that running1
ReplyDelete