If you want to compete in the
OPT online challenge this weekend. Sign up on his site. We will be holding the workouts at Crossfit-Fort Bragg, if you're in the neighborhood stop by and check us out,will be there from 9am onward until we complete the FGB and opt workout, possibly some other tests as well.
Snatch- 5x1@75%,3x1@85%,1x1 @95%
Clean and jerk on the minute: starting at 70%, add 5lbs each lift until fail.
rest as needed
95 lb shoulder to overhead amrap in 30s
205 deadlift amrap in 30s
double unders in 30s
burpees in 30s
-x 3 rest 5 minutes between sets
5 mintue cooldown row or run
snatch 175x5 165x3 185x1
ReplyDeletec&j 175-240
shoulder to overhead 20 25 25
205 dead lift 15 17 17
double unders 55 55 55
burpees 13 13 13
snatch 195, 220, 250, 265 PR
ReplyDeleteC&J 290
Push Press 25, 25, 25
DL 20. 15, 18
DU 32, 39, 44
Burpees 12, 12, 11
snatch - 85x5, 95x3, 105x1
ReplyDeletec&j - 110-165# 10# jerk PR. Failed the jerk on 170#. Starting to narrow the gap between my jerk and my clean a bit.
push press @ 65# - 20, 24, 24
DL @ 155# - 11, 14, 15
DU - 21, 27, 21 (couldn't do DUs to save my life)
burpees - 9, 8, 8
Full Snatch: 5x1@115, 3x1@125, 1x1@135 (didn't fail any Snatches this time, so that's progress)
ReplyDeletePower Clean & Jerk: 155-225, C&J PR @225, PC PR @230, failed jerk. Given the workload & little rest, I was very surprised to get PR's here. Makes me think I am progressing and have even better numbers in me.
Push Press @95 - 23, 22, 20
Deadlift @215 - 18, 13, 14
DU - 7(WTF), 28, 29
Burps - 10, 10, 10