120303 Saturday

There have been some great performances for 12.2 thus far! You can check out portions of Karl getting after 12.2 yesterday with 97and Shanna hitting 82 reps.

Strength/Skill Development

Overhead squat: 5, 4, 3, 2, 1. Rest 3 minutes b/w each.

WOD

Option #1) Isabel:30 reps snatch for time. Use 70-80% of a multi-rep max NTE 95/135. Last completed on100419.

Option #2) AMRAP in 10 minutes of: 10 wall balls, 20 mountain climbers

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 Thursday. 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.

3 thoughts on “120303 Saturday

  1. Daniel Smith

    Name 12.2Score

    Daniel 60
    Holland 40
    Brandon 30
    Tina 60
    Brooke S 60
    Becca 60
    Corey 64

    Name OHS Isabel/AMRAPScore

    Dan W – Isabel 4:49 95#
    Menne – Isabel 2:26 75#
    Anthony 190(PR) 7+5
    Steve 70 7

    Reply

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