Snatch: 75%x2x2, 80%x2x2, if feeling good after those working sets, you may continue building to a heavy DOUBLE (NOT 2RM!)
Clean and jerk: 75%x2x2, 80%x2x2, same notes as snatch
Partner workout – Simultaneously Person 1 vs Person 2 – 5 min AMRAP of 30 ground to shoulder to overhead (135/95lbs) and with remaining time max KBS (70/50lbs) – pair up according to clean and jerk numbers (try to get with someone equal in strength to yourself)
Clean and jerk: 75%x2x2, 80%x2x2, same notes as snatch
Partner workout – Simultaneously Person 1 vs Person 2 – 5 min AMRAP of 30 ground to shoulder to overhead (135/95lbs) and with remaining time max KBS (70/50lbs) – pair up according to clean and jerk numbers (try to get with someone equal in strength to yourself)
To Whom This May Concern,
ReplyDeleteI wanted to come workout with everyone last weekend, but I came down with the flu.
This weekend, it's just me and the monkey (my daughter, Kaylee) and her sleep schedule is not one that would allow me to be there to workout in the morning... And trust me, her sleep schedule is not to be messed with...
Perhaps I will get to workout with you guys next weekend. Until then, I'll see you on the blog.
Patrick
Squat: 285
ReplyDeleteGolf
Very smart, Douglas.
ReplyDeleteAlso, as if anyone cares, I'm still sick. Gonna just chalk up the second half of this past week to the loss column and get back at it Monday...
I REALLY wanted to do Grace+ today, but alas..
No one cares. lol. if you have what everyone else got, expect another week of it.
Deletesquat 170
ReplyDeletesnatch 86.5/91.5
CJ 110/115
+12 KBS
squat 170
ReplyDeletesnatch 86.5/91.5
CJ 110/115
+12 KBS
Squat 175
ReplyDeleteSnatch 90/95
CJ 115/125
Metcon +13
I really wish I could breathe better. I don't think this sickness is ever going away.
squat 170
ReplyDeletesnatch 86.5/91.5
CJ 110/115
+16 KBS
Ps does anyone else's legs feel like death? I realized halfway into that squat set that my hips are super tights and my legs feel like they've been beaten.
ReplyDeleteI think I finally figured this out.
ReplyDeleteSo first time posting. Long time creeping.
Every single one of my weights is less than every girl. Metcons are about average.
Thursday: snatch-65,PC-95,PJ-95,100 Bench-75
Metcon@90#- 8,7,8
Saturday: Squat-136, snatch 75,80, C$J-95,100
Metcon: 12 KB swings
Im ready to be stronger!!!!
Don't be so hard on yourself. Just get ready to crush some works outs. Its all about baby steps. I was looking through my old crossfit notebook, you know checking out my old numbers and all I can say is wow pathetic. I'll bring it in the next time I'm in town, it will give you a good laugh. I have made amazing progress since first starting and will too. Just keep doing what you are doing be awesome.
DeleteFrom what I hear that's all because of Brandon. lol
DeleteSquat 165
ReplyDeleteSnatch: 65/70
C&J: 95/100
Metcon: 26 ground to overhead (should have moved faster but legs didn't want to go)
And Cat, you ARE strong & getting stronger daily :)
LT, yes my legs are fried. Very tired.
Snatch 70/75. Oops
ReplyDeleteSquat - 255
ReplyDeleteSnatch - 115, 125
C&J - 155, 165, 175, 185
Metcon - I was feeling pretty good about my life and then on the first jerk I knocked myself square in the chin. 16 KB swings
Squat: 280
ReplyDeleteSnatch: 155/165
C&J: 180/200
Metcon: 35 KB Swings
Squat: 185
ReplyDeleteSnatch: 105/110/115
C&J: 130/135
Metcon: 37 KB swings
Squat: 250
ReplyDeleteSnatch: 155/165
C&J: 170/180
Cond: 3:15/32
Thanks Shane for setting the bar.
Kgreg:
ReplyDeleteAll day conference. Wish I could have done it
CGreg:
Lift @ rx weight, no conditioning. Felt like poop warmed over.
Miss J
ReplyDeleteSquat: 170 (Uhhhh...death?)
Snatch: 97,105; Did a final double at 110
C&J: 125, 132x2 (Didn't do last double)
And after traveling 11 hours in the span of 30 hours I did not MetCon.
Squat- 205 FML : (
ReplyDeleteSnatch- 105, 110
C&J- 140, 150
Metcon= 43