BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80%

Used 150#, missed two hang snatches, was able to get them in w/n time frame. Missed another hang snatch wasn't able to get it in.

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914. 190#

Used 190#, made all attempts

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

WOD:
Strength:
Deadlift (kg):
5-3-3-1-1-1-1
60-70-75-80-85-90-95

AMRAP 9 min.
3 Squat Clean 
Thrusters 30 kg.
10 mtr. OH Walk
Reps: 16
RX!

Skill
Snatch Balance

Strength
3x5 Snatch Balances 40kg (3mins rest)
I kept the weight light to work on technique and footwork as I felt really unstable doing these.
But by set three my technique was great!

WOD
7 min AMRAP of:
10 Squat Cleans (40kg)
20 Situps
The Squat Cleans really got my legs after the first two rounds which was a bit surprising.
The situps were done unbroken but I could have done them faster if I kept my legs closer to my body. Other than that it was a great workout and very demanding metabolically!

Skill
snatch

Strength
3x5 deadlifts 110 kg (3 mns b/t sets)

WOD
as many rounds as possible in 7 minuts of:
95 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95pound Thruster, 6 reps
6 Chest to bar Pull-ups
95 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95 pound Thruster, 18 reps
18 Chest to bar Pull-ups
.......

one of the most difficult workouts i did!

Warm Up:
3 rounds of 10-15 reps of:
Samson Stretch (do theSamson Stretch once each round for 15-30 seconds)
Overhead Squatwith broomstick
Sit up
Pull-up
Dip

5rounds of:
x Bench press (bw) 150#
15x KB swings (50#)
30 sec Battling rope

Scaled Division Chipper with 15min time cap:

20 Hand Release Push-ups @mod with small box on knees

20 Pull-ups (bands allowed) @band used

20 Ground to overhead (95/65)

20 Box Jumps (24"/20") @mod step ups

750m Row

10 Box Jumps (24"/20") @step ups

10 Ground to overhead (95/65)

10 Pull-ups (bands allowed) @band used

10 Hand Release Push-ups @box on knees

Barbell gymnastics:
15min to work up to 1RM snatch
145, 165 (failed 2x then got it), 175 failed like 4x then got it, time for 1 attempt at 180 failed

15min to work up to 1RM C&J
155, 175, 195, 215 failed twice, didn't have the strength today. dropped to 175 and worked on form, did 175 3x.

Strength:
Front Squat
2x5 @ 80% 1RM (240)
2x3 @ 85% 1RM (255)
2x2 @ 90% 1RM (270)
2x1 @ 90% 1RM (270)
* rest 2min between sets

Conditioning:
1:50 working time, 10sec rest for max time/reps of:
Chin over bar hold: 49secs
Static ring hold: 54secs
Plate pinch w/ (1) 25# plate & (1) 10# plate: 26secs
Max rep snatch @ 95#: 25
Max rep T2B: 28
Max rep OHS @ 95#: 34

Class is at 4:30 Monday:

Strength:
25 minutes to establish a 1 rep max Clean and Jerk

Skill:
10 minutes to work on bar and/or ring muscle ups
* find max you can string together on each or practice progressions

Conditioning:

10 minute AMRAP:
3 clean and jerk (155/105)
6 box jumps (30"/24")
9 toes to bar

WOD 121019:

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80%
* completed at 115 lb.

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
* completed at 185 lb.

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20"
30 Jumping Squats 45#

• 22:27, this was terrible

Barbell complex @ 155# for 9min

12min clock
Even min: Max rep OHS 95#
Odd min: Plank holds

Rest 2min

Run 1mi