120302 Friday

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.

7 thoughts on “120302 Friday

  1. dan f

    Big thanks to Corey for the coaching/scoring/strategy session this am. Knock it out of the park, y’all!

    Reply
  2. Robb

    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.

    Reply
  3. Daniel Smith

    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

    Reply

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