focus
squat progression quick review
skill
hang clean & snatch
-keep it simple: jump & land
-keep it efficient: body moves load; not arms
-keep it stable: receive load over base
work
3RFT
95#/65# hang power snatch x 5
overhead squat x 10
double unders x 25
1min rest
3RFT
115#/75# hang power clean x 5
push press x 10
double unders x 25
2min rest
3RFT
135#/95# hang squat clean x 5
push jerk x 10
double unders x 25
subtract 3mins from total time for score. post to comments.
compare to 23SEP09
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ Rx-15:21
Britt (6-0/155bwt) ~ Mod(75/95/115)-18:08
Feidt (6-0/210bwt) ~ Mod(75/95/115)-22:10
tb (5-10/185bwt) ~ Rx-16:49
Hanson* (5-11/170bwt) ~ Rx-18:35
Fiegl* (6-2/220bwt) ~ Rx-18:53
Biba*(6-0/175)~Mod(75/95/115 & 100singles)-19:04
Viper was indeed a sneaky snake! We all started fast and furious...as VIPER crept up on us somewhere between the 2nd & 3rd sets many were slowed to a halt before we were again competing to finish ahead of one another...
Just another GREAT programing day from CFJAX!
Couple of days off coming up!
Harry
ReplyDeletedid 95# 1st round no prob
2 rounds @115# of round 2 then backed to 95# for the balance of the WOD.
Damn.
Karen
ReplyDeleteJust happy to be back in the BOX..10 days off still slightly hurting
heavily scaled but was there and participated and am still able to walk!! Maybe the mood will improve too.
178bw. 23:40. rx.
ReplyDeleteprobably should have scaled this one to 75/95/115 in order to maintain intensity. this turned into a bit of a grind for me.
caleb.rx. 15:21 PR
ReplyDeleteMake up day at CFD 11/06
ReplyDeleteRon Henry
12:47, 5 min PR
TG
13:15, 1:30 approx PR