Strength/Skill Development
A. Hang power clean: 8 minutes to build to a triple
B. Spend 5 minutes practicing double unders. Short sets with emphasis on efficiency.
WOD
Option #1) Isabel:30 reps snatch for time. Use 70-80% of a multi-rep max NTE 95/135. Last completed on 100419.
Option #2) AMRAP in 8 minutes of: 4 ring push-ups, 8 T2B, 12 DB power snatch (6/arm). Last competed 100310.
Option #3) Open 12.2: Proceed through the following sequence complete as many reps as possible in 10 min of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This is not advised for those not registered for the CF Open. And for those registered please be intelligent about how far you decide to push your body. Keep the focus of consistency & longevity in mind! Kstar had a post regarding this workout on MobilityWOD yesterday. Check it out!
For both Isabel & 12.2 power snatch/split snatch are both completely acceptable.
Post HPC x 3 & WOD option with score & notes.
Big thanks to Corey for the coaching/scoring/strategy session this am. Knock it out of the park, y’all!
Amazing work from the competing athletes this morning!! Many PR efforts and at multiple reps…..
I have to give a shout out and nod of appreciation to Becca for serving as scorer/motivator this morning. After warming up and trying heavier weights in the beginning of the day, I couldn’t get 125 up. It would have been a 10lb PR. I went into the work out thinking I’d do 30 and go home. Becca gave some good pointers during my intermediate weights and I put 135 up twice. It wasn’t pretty, but I got a lot more power out of the movement with her help. That’s two reps at a 20lb PR. Congrats to those with similar stories already, and good luck to everyone this weekend.
Name HPC WOD# and Score
Denise 75 47 3:39 Isabel
Susie 55 38 3:39 Isabel
Evan 165(PR) 35 7+6 rounds
Seth 185 95 3:02 Isabel
Diane 75 5+2PU
Kirk 135 30 4+6 rounds
Mark 125 95 3:37 Isabel
Phil K 125 30 4+12 rounds
Jana 95 52 3:58 Isabel
Golder – 30 5+8 rounds
Peter 155 – -
Jes 70 15 4 rounds
Rebecca 85 12 ?
ChristyMoo 115 20 5+12 rounds
MCK 62 15 5+6 rounds
Jamie C 180 44 4+18 rounds
WOD 12.2
Dan F 32
Frank 32
Robb 32
Robert 33 (HPC 185)
KK 97
Anthony 38
Well done everyone! Nice job Robb and great coaching Becca!
Awesome photo KK. Inspiring to see so many people exceeding their expectations on 12.2!