CFR WOD

WOD:

3 Rounds:
10 Ground to Over head (95#)
200m Run (50-50-50-50)

Time: 6:32

Randy

WOD:

75 Power Snatches (75#)

Time: 7:40

Last time I did this was with 53#s and it took 8:38. So making progress, slowly.

CFR WOD

WOD:

3 Rounds:
10 Ground to Over Head (95#)
200 yard Shuttle Run (50yd-50yd-50yd-50yd)

Time: 5:52

Cleans and Snatches

Worked out again at Pittsburgh Barbell Club.

Power Snatches
3 X 3 40Kg
3 X 1 45Kg
3 X 1 50Kg

Power Cleans
3 X 1 40Kg
3 X 1 50Kg
3 X 1 60Kg
3 X 1 70Kg

Pull Ups
8 X BW
6 X BW

Wanted to go heavier but form was improving so I didn’t go too heavy. Also watching a 19 year old snatch 160Kg is ridiculous.

Bench Press

WOD:

Bench Press: 3-3-3-1-1-1

Weights: 155# x3, 175# x3, 185# x3, 195# x1 205# x1, 215# x1

MetCon After:

AMRAP in 10 Minutes:
2 Power Snatch (95#)
4 Box Jumps (24″)
8 Pull Ups (Green Band)

Rounds: 8

CFR WOD

WOD:

AMRAP in 10 Min:
2 Power Snatches (95#)
4 Box Jumps (24″)
6 Push Ups

Score: 15

Ten minutes of HELL. Lot harder than it looks. Snatches were ugly, but that happens when reps go up like that.

CFS WOD

WOD:

800m Run
10 Power Snatch (95#)
27 Push Ups
27 Squats

400m Run
10 Power Snatch (95#)
27 Push Ups
27 Squats

800m Run
10 Power Snatch (95#)
27 Push Ups
27 Squats

400m Run
31 Russian Twists
78 Sit Ups

Time: 35:14

Mens time limit was 25 minutes, and the penalty for each minute was 10 burpees. So I had to do a total of 110 burpees after the WOD. The mens time limit was rough because I think there was a total of 3-4 people that finished within that time frame. The running was the slowest part, the snatches were really easy.

Snatch

WOD:

Snatch 3-3-3-3-3

Weights: 75#, 85#, 95#, 105#, 115#

I PR’s on the snatch by 20#s which was pretty good. However, I have issues doing the over head squat portion of snatch. I really need to work on the over head squat. I can never get low enough, I roll to the ball of my feet, and the bar moves forward. So many damn things to work on, fucking sucks.

Main Site WOD – Hang Power Snatch

WOD:

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Weights: 45#, 45#, 45#, 65#, 65#, 65#, 85#, 85#, 95#, 95#

My thumbs are raw as hell due to the damn hook grip. I also hurt my shoulder due to hype extension, I didn’t fully lock out at the bottom and stood up with the weight. Then I couldn’t bail out as one part of the bar was in front of me and the other end of the bar was slightly behind me, with a bar doing a diagonal over my head. Fucking SUCKED!!! After that I snatched 95# twice, with mediocre form. I still struggle with full hip extension. Not only that, but I think I was slightly pulling with the arms. It was a lot better than when I was doing the power cleans. The snatch is by far my favorite lift so far. Also I need to get lifting shoes. I ended up doing all my lifts bare foot as I was rolling around on my feet in my shoes.

Met Con after:

AMRAP in 10 minutes:
10 Wall Ball 14#/10ft
20 Sit Ups
10 Double Unders

Rounds: 6