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General Fitness 12.01.14

30
Nov

General Fitness 12.01.14

A couple dates to remember.

December 20th we will be having our Christmas Party. More info to come.

January 10th we will be having our 2nd annual in house competition. (This is for CFR members only)

Prep Work
2X10 Lateral Lunges
2X10 Pass throughs
2X10 PVC OHS

Oly
6 sets to work up to a max
High hang snatch+ Hang snatch from below the knee
Hold onto the bar for this complex today
15 Min time cap

WOD
“13.2”
10 Min AMRAP
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

Cool Down
Mobility
Post results

19 Responses

  1. Jim

    Did Cleans for the Snatch Complex, stayed at 115 to work on form, plus lower back was tight this morning.
    For 13.2 I did 115# and step ups got thru 6 rounds plus 3 presses. Good Monday workout.

  2. Irina

    Got up to 80# by an ugly form for the snatch complex. I need help with these.
    6 rnds+presses+DLs+8step ups.
    75#, 24in step ups. It was a lot harder than it looked. Should have not broken up those deadlifts and would have gotten to 7 rounds.

  3. Eric Dean

    Stayed very light on the snatches since my shoulders are still a little sore, so i focused on technique.

    13.2 – 115# / 24″ box
    7 rds + 29

    1 box jump from 8 rds! I was a little annoyed about that but it was still a great start to the day.

  4. Tiffany

    I made up to 100# high hang snatch any time I go to the knee I miss it. So I just need to practice more. The WOD I did 75# I made it through 7 full rounds plus 22, 8 box jumps from 8 full rounds I should have pushed a little harder to get 8 but it’s Ok that was a tough one!

  5. Sarah H

    On snatches (high hang/below knee)- worked up to 85lbs- no go- got 80lbs!!! Looking forward to full snatch! I liked the prep! On the 13.2- I got 6+20- almost seven- felt good! No long pauses- just kept moving!

  6. Vanessa Esquivel

    Oly – high hang snatch + hang snatch from below the knee
    35, 45, 50, 55, 65, 65 failed on the hang snatch from below the knee on the last two sets

    WOD
    Probably should have used 75#, but I used 65# and made it through 7 + 28. Also did step ups.

  7. Will Bradford

    Prep work was good in helping warm up my shoulders.

    Oly set:
    Went lighter
    Set 1: 75
    2: 95
    3: 95
    4: 95
    5: 95
    6: 115 got the high hang snatch but failed the below the knee

    WOD:
    Only used 75lbs to help strengthen my shoulder felt good thru the workout but felt really light. Did 5rds and 21

  8. Tiffany Carley

    Loved the prep work. Seemed to help with the oly set.
    Worked my way up to #80 on high hang and below the knee. Able to do a full squat and not just a power snatch. Progress!! Felt really good today. Overhead squats getting better!!
    WOD- used #75 and did box step ups got 5rds + 18. Was a lot tougher than it looked.

  9. Cash

    Prep work
    Worked on light cleans for the first time in awhile
    Used just the 35lb bar for STO
    75lb for DL
    box step ups 24″
    8 rds plus 11reps
    1k row cool down

  10. Teressa

    I really liked the warm-up today, felt more dynamic.
    Worked up to 75lbs for snatch, failed once and then tried again and got it for the most part! I can definitely tell my technique on these has improved.

    WOD: used 75lb, kind of lost track but think I did a little over 6 rnds.

  11. Christy K

    Worked up to 75# on the snatch complex… still doesn’t look great, but I can tell that it’s getting better.

    Lost track of how many rounds I did on the WOD, but I think it was 6 +5shoulder to overhead and then ~7dead lifts. Used 65#.

  12. Jonathan

    Prep Work
    Lateral lunges felt good, really enjoyed pass through and overhead squats to get in position. Did some other positional stuff with bar prior to putting on any plates.

    Oly
    Probably first time felt successful from a Hang-hang on the snatch, had more misses that I would have wanted from the knee. Kept going up, made 210lbs from the high hang, kept missing from knee, 185 from knee was highest worked up to.

    13.2 workout.
    This was fun, Brenden faked us out, by my count completed eight rounds, and 10 box jumps short of nine. Stepped up the whole time. Tried jumping during last 20 seconds.

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