Friday, January 8, 2010

Saturday, 9 January 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Shoulder Press - 3 x 3

WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders

4 comments:

Anonymous said...

Still looking for a solid contact for Alex I think the name is. This is Aaron Cheateaux. I'm working out over on Schofield, and would like to get over and get in some work with you, or at least pick your brain. You can get me at aaron_cheateaux@yahoo.com or aaron.cheateaux@us.army.mil. Thanks

Aaron

CFBF said...

Aaron,

Sorry for the delay. Email sent...

- Alex

Garrote said...

SKILL WORK
-Kept it light at 95#

STRENGTH
-135#, 145#, 155#

WOD
-Power snatch 115#, DU's as RX
-9.43 (breaking 2 jump ropes in the process=bonus points?)

zorg said...

Garrote: Breaking jump ropes just gives you more rest time! ;)


Skill Work:
- 2PosSnatch+OHS - 36,5 kg
- Clean Pull - 78,5 kg

Strength:
Shoulder Press - 3 x 3 x 54,5 kg

WOD:
For Time:
Power Snatch 44,5 kg; Rope Jumps instead of DUs
Time: 13:14