Wed, Sept 13th and Thurs, Sept 14th

12
Sep

Wed, Sept 13th and Thurs, Sept 14th

Wednesday Oly

Power Clean + Hang Clean (knee) + Push Jerk
5 x (1+1+1)

Front Squat
3 x 5

Thursday CrossFit

Find a 1 rep max squat snatch

Then,
Complete as many rounds as possible in 10 minutes:
7 Box jumps (30”/24”)
7 Strict Pull-Ups

Post load and rounds completed to Comments.

0 Response

  1. Matt

    Brosesh with Ron:

    Oly, skipped the jerk, shoulders are tired

    Power Clean + Hang Clean
    195-205-215-225(f)-225

    Front Squat
    185-195-205

    1. BAston

      OG

      Bench Press: worked up to 175# for 5 reps

      Power clean, hang power clean, 2 push jerks: worked up to 175#

      75 GHD’s

  2. Rekas

    OG

    PC+HC+PJ – 115,115,120,120,125 (-2#s for each cuz i forgot the onesies)

    FS: 100,100,115 slow and steady

    Extra peanut rolling, stretching, cats & cows…

  3. LaurenMargaret

    OLY

    Power Clean + Hang Clean (knee) + Push Jerk – 5 x (1+1+1)
    85-90-95-100-105

    Front Squat – 3 x 5
    85-95-105

  4. dtm

    3 Rounds FT
    30 Hang squat cleans w/ 35# dbs
    30 Push-ups
    12:25?
    I kept changing what I wanted to do for this workout and lost focus.

    L-Sits: 30/27/23/21/17

  5. JoJo

    OG AM
    “Holy Cannoli”
    Every 2 min for 8 RDs (16 min)185/115
    3 shoulder to overhead (push jerks)
    6 Hang power cleans
    9 Deadlifs
    Rx’d

  6. JoJo

    Accessory work:
    Snatch complex empty bar work
    20 min EMOM
    1 Pausing snatch pull+1 Squat Snatch+1 OHS
    3 pauses
    (ground, knee, pocket)

    Strict pull-ups
    5-5-5-5-5-5