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Monday – 8/11/2014

10
Aug

Monday – 8/11/2014

CFP_CFC - Friends and Family day 8_9_2014

Fitness

A.) 15 min. KB Snatch Practice

– Start with Dumbells, then try KB

B.) 10 min. AMRAP

16 DB snatch (8L/8R)

Run to Grass and back x1

16 DB snatch

Run x2

16 DB Snatch

Run x3

and so on ……..

C.) Mobilit 15 minutes


Performance

A.) Snatch 3×1 @ 80% or less

– Focus on speed under the bar

B.) 10 min. AMRAP

Snatch Complex (135/105)

Run to grass and back x1

Snatch Complex

Run x2

Snatch Complex

Run x3

and so on……


Competitor

A.) Snatch 3×1 @ 80%

– Focus on Speed under the bar

B.) 10 min. AMRAP

Snatch Complex (155/115)

Run to grass and back 1x

Snatch Complex

Run x2

Snatch Complex

Run x3

and so on…..

C.) 20 min. – DEATH by strict Pull ups

1 strict pull up 1st minute

2 strict pull ups 2nd minute

3 strict pull ups 3rd minute………..

When you start to fail start back over at 1

Set yourself up to finish at least through 5 strict pull ups

– Use appropriate band if neccessary.

5 Responses

  1. Crysta P

    Performance
    A. 85, 90, 90
    B. Rx. Made it through 4 laps running+complex+1 lap. Did not get as heavy as I thought it might. Grip was the bigger factor.
    C. 4×30sec plank, 2×20 leg raises, and lots of mobility (IT band tight)

  2. Susan kian

    A 115 115 120 and then dropped to 105 to work on breathing out on the stand up part. That did really help to get rid of the dizziness.

    B. 4+10.5 didn’t quite finish fifth round. All of them were sets of 5 them but my foot got tripped up on one of them and I dropped it. I also did it at 95.

    C. Had to get home so did 5-4-3-2-1 strict pull ups with no significant rest in between

  3. Paul Bye

    Performance
    A. 95-115-125-125-125-115
    B. 4 rounds + 5 snatches + 1.5 rounds of running, @75# snatches. Snatches did stay consistent at the lighter weight

  4. Mark Michalski

    Performance

    A. 95-115-125-135-135-135

    B. 5 rounds completed – used 75 lbs for snatch, wanted to focus more on the running and get more rounds in

    C. Jumped in on Death By Pullups w/ Carlos and Matt. Worked up to 5 strict pullups max, then back down to 1, back up, etc. Pullups are getting stronger!