1) Hang Snatch: 60% x 3, 65% x 2, 70% x 1, 75% x 1 x 3.
Start a clock with an empty bar and complete:
0-2:00 - 1 Attempt at a Hang Snatch
2:00-4:00 - 1 Attempt at Hang Snatch
4:00-6:00 - 1 Attempt at Hang Snatch
*Pick your own weights, no multiple attempts inside the time, can preload the bar for attempt 2 and 3 if done early*
Rest 2 minutes and complete:
3min AmRap of HS Walks - Max 2 faults. Fault = Less than 5ft walk.
2) Jenny complete:
Nasty Girls V2
Kit/Hunky/Mirth Maria/Ballin/K$ complete:
One Round of Nasty Girls V2. Timed/Judged, SPRINT! If you can do together, tag each other in/out.
Rest 5mins
Complete a second round and compare times.
All others complete:
30 OHS 135/95#
30 CTB
30 DB Snatch 70/55#
30 Box Jumps 30"/24"
Rest 5mins
Complete w/ half reps.
Class Extra Work:
7 sets of:
1 MU + 1 Strict MU Negative + Skin the Cat - For Form
Did Outlaw's Oly and strength programming today.
ReplyDeleteMetcon:
10:46, 4:36
Really hard combination of movements.
1) Hang Snatch - 205(F), 215, 230 (Might be a tied PR from hang, or a PR).
ReplyDeleteHS Walk - 2.5 Lengths of rig in 3mins - not great.
MetCon:
OHS Chipper
8:46, 3:57 -- Pretty rough combo
Did class..
ReplyDeleteCame back in evening to do snatches and WOD.
Hang snatches:
115
120 (felt real good)
130 (fail)
Metcon:
7:41
3:40
I like corn on the cob
ReplyDeleteHang snatch 1) 195# 2) 205# 3) 215#-miss Bonus 215# miss
ReplyDeleteNasty Girls V2 ( with Ballin)
Round 1) 2:31 (all unbroken)
Round 2) 3:21 ( MU-unbroken, 5/5 on hang cleans)
Ballin
Round 1) 3:02 (all unbroken)
Round 2) 4:50 ( MU-3/2/2, Cleans-unbroken)
Ok for serious
ReplyDeleteHang snatch: (1) 135# (2) 145# (3) 155# miss, then bonus 155# (made...barely)
NGV2
Round 1: 4:06 (4/3 MUs and UB hang cleans)
Round 2: 4:26 (4/3 MUs and UB hang cleans)
Hang Snatch- 1)205 2)215 3)230 no misses
ReplyDeleteNGV2
RD1- 3.11 UB/UB
RD2- 3.21 4-3/5-5