Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

Did the shoulder challenge, first. At Level 3, I did 10 reps of 35. Starting to get tough by the last few reps! Then, did the WOD in 15:05 with a weight of 30 for the snatch. Worked in technique, but could go heavier next time. Short workout, so I worked on the kipping technique and swinging the orange Kettlebell.

skill
front lever tuck
25-25-20

weight lifting
hang snatch @ 105 lbs
5-5-5-5-5

clean pulls @ 145 lbs
10-10-10

strength
back squat @ 225 lbs
5-5-5-5-5

press @ 115 lbs
10-9-8

pull ups (red band)
15-14-12

15 minutes to establish a 1RM Push Jerk (65 kgs)

-then-

9 minute AMRAP of:

8 Push Jerks @ 40kg
10 Toes to Bar
40 Double-Unders

1 Split Jerk (alternate with Partner for 5min)
* Use a moderate load (max was 73#)

1 Push Jerk (alternate with Partner for 5min)
* Use a moderate load (max was 73#)

• Emphasis is on technique not cycling for speed.

In partners:

run 200m
AMRAP burpee over barbell

• While one partner runs, the other accumulates burpees 6 rounds (3 runs each)

We did 84 burpees total, finished in 7 min.

for Friday:

WOD 130219:
BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.
- 185, 225, 245 (fail jerk), 245, 245 (fail jerk)

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
- 235 (failed last rep), 225, 225

2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec.
- 245, 245, 245

Strength

1) HBBS (based off 130129): Based off 375
1X5 @ 70%, 265
1X5 @ 75%, 285
1X3 @ 80%, 300
1X3 @ 85%, 320
3X2 @ 90%, 335
– rest 1-2 minutes. Made all reps. Felt really good today.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70% (225lb)
50 Burpees

Notes: Fronts Squats must be taken from the floor.

• Time - 12:26. Ate up a lot of time on the front squats. Burpees went pretty well though.

Skill work – OHS/MU/KIP/DU/ETC.

12.2 Snatch WOD - 1 @ 165

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

For time,

Run 400m

3 Wall walks

15 KBS 2/1.5p

30 Double unders

Time cap= 25mins

Took about 30 sec to learn how to better swing blue kb in middle of wod. need to practice more. Rx'ed all movements but exceeded 25 min time cap, so will not mark this as Rx.

5min, max rep
Burpee box jumps

rest 2min

5min, max rep
Man makers

43 + 15

Dynamic box squat
8x2r @ 45-55%
60s. Recovery

Work up to a 5m
5x5 @ 80-90%