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Competitive Fitness 12.13.13

12
Dec

Competitive Fitness 12.13.13

Prep Work
3 Snatch pulls
3 High pulls
3 Power snatch
3 Behind the neck push press
3 Snatch drop-Feet already in the landing position, push your body as fast as possible under the bar-Bar should stay in the same place
3 Full Snatches
3 Rds

 

FUN FRIDAY:

Take 15 minutes to build to a heavy Snatch

Take 10 minutes to build to a heavy Clean & Jerk

Take 15 minutes to build to a 3-RM Bench Press

 

WOD:

For time
100 Kettlebell Snatches 53/35
Try and split them 50/50 any kind of sets

 

Cool down

Mobility

 

**Post results to “Leave a Reply” Section**

6 Responses

  1. DBG

    5 AM class is killing it!! I worked up to 135 on the snatch, 185 on the cleaning jerk and failed on the jerk at 195. Just missed 225 on the bench press, so I’ll go with 205. I failed to keep track of time on the kettle bell snatches. Great class 🙂

  2. Jonathan Douglas

    A good morning today. With exception of the broad jumps on my Snatch, worked up to 165? i think on the snatch, starting to feel ever more comfortable with weight above head. PR’d on my Clean and Jerk at 255, Bench Press fun = 3RM at 255? Yeah, my C/J weight. My hybrid bicep-reverse curl/Russian Swing that was supposed to be the 100rp KB snatches was done in approximately 6:30.

    Good mix up this morning with some KB work, also too the big one for a ride, a couple chest level and about 7 overhead, we will battle again.

  3. Dave

    Power snatch only for me until knee is 100%. Need to snatch more. 125lb. C&J 165. Need work there to. Hadn’t bench pressed since globo gym days. Did 185 for 3, JD had bar loaded w what I thought was 205 but it was 225. He had to spot me on 2nd. Felt good for not bench pressing in forever. Was after 6am at this point. Will have to make up kb portion. 5am rocks it!!

  4. Tasha M

    Heavy Snatch: 40lbs. These make me nervous!
    Heavy Clean and Jerk: 70lbs. LOVE! This felt heavy, but I want to try heavier next time. I psych myself out when I start adding weight.
    Heavy Bench Press: 3 rounds: 65lbs (Did only one rep at 70lbs)
    About 3:45, maybe 4:45?? on KB snatch using 26lbs

  5. Tina

    Snatch 115 …tried 125 and 120…was really close :/…probably could have snatched the whole class.

    Clean and Jerk 135…ughh…need to work on my split jerk because my split jerk is terrible!!!

    Bench 130 x 3

    Kb snatch 50r/50l unbroken with 35lb kb….4:08

    Margaux kept me going on the snatches…we are unstoppable with our matching headbands 🙂

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