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General Fitness 06.23.14

22
Jun

General Fitness 06.23.14

Prep Work
3 rds of
5X snatch grip dead lift
5X snatch grip RDL+Pull-Focusing on the scoop position and driving into a good pulling position from the hip
5X Power Snatch+OHS-Hit the power snatch then stand up all the way and regroup for the OHS

Oly
10 Min EMOM
Hang power snatch+Power snatch+OHS
Technique is priority-Weight is secondary, build up over the 10 min

WOD
15 Min AMRAP
10 Burpees over a KB
200M Suitcase carry
10 Goblet squats with KB

Cool Down
Mobility
Post results

12 Responses

  1. Jim

    I substituted Cleans for the Snatches this morning, worked up to 165#, I think my form needs work though.
    For the WOD I got 4 complete rounds, totally spent at the end. I also did 50 Sit ups before I left.

  2. Irina

    EMOM got up to 70#. That was my 1RM for OHS a couple of weeks back and I did that 3 times today. Whoot! Still need lots of work on speed for the snatch.

    WOD
    10 Goblet squats away from 5 rounds. Thanks for pushing me Andy!
    Used yellow for the KB.
    Fun fun fun work out!

  3. Hannah Ramos

    Worked up to 45 for EMOM. Yellow kb first two rounds, blue kb third and fourth. Just shy of 4 complete rounds. HOT DAY. If you coaches could do something about the weather, I’d appreciate it 😉

  4. Mandi

    Worked up to 65# on the EMOM. Still need a lot of work with technique but it’s getting better. Did four rounds plus the carry with yellow kb.

  5. Will Bradford

    Yikes that made the shoulders burn…but in a good way!

    EMOM worked up to 135 was quiet surprised since I’m a little cautious with my shoulders but it felt good think I could’ve hit my max or pr’d but really didn’t want to risk injury after not doing the movement for so long!

    For the WOD did 3 rounds plus 10 burpees with a 53lb KB! Was a good day!

  6. Heather

    Worked up to 85# getting better on being quicker under the bar.
    WOD: 4 +10. Used yellow KB. I’m extremely sore today.

  7. Springer

    First time doing snatches, did a few sets at 65# and the rest at 85#. My back got crazy tight though, so skipped the WOD and hit the Airdyne for 125 cal via cycles of 5 cal @ 100%, 10 cal @ ~50%. Between the bike and the stretch Marcos recommended my back loosened up nicely, thanks Marcos!

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