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WOD for thursday 9/8/16

September 8, 2016

CrossFit

For technique- 10 Mins- Snatch Balance.   0:50 Demo video HERE.   Slightly more explanative 1:56 Video Here.  This includes a little of what and why the Snatch Balance is valuable and how it might be used/applied.

For Load- 10 Mins- Work up to a heavy set of 5 reps.  Take the bar from the rack or off blocks.  Sunday this was presented as “find your 5 rep max” but  let’s keep the intensity a little lower than that.  If you get 5 reps and are wobbly or feel unstable, don’t go up in weight. Time permitting hit that weight again and try to clean it up.

For Total Reps – Amrap in 10 Minutes.  12 Snatch Grip Deadlifts, 9 Hang Power Snatch, 6 Overhead Reverse Lunges, Alternating R and L.  95/65  So right leg, left leg, right leg, left leg, right leg, left leg,  DONE.  Same Snatch Grip overhead, step back and touch th eknee to the ground. Return to full extension.

Open Prep/Strength

Deadlift @ 70% 6-8 reps x 2 sets.

Pause Deadlift (3 seconds at the knee) 50-60% 3 reps x 3 sets.

Hang Power Snatch  5 reps x 3 sets.

GHD Situps 10-15 reps x 3 sets.

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17 comments

  1. Thursday: worked up to 186 5 rep OHS. Had more in me.
    WOD: miserable 62 RX. I struggled with the reverse lunges


  2. 75 lb 5 rep OHS
    WOD: 68 Rx


    • AKA- less than 50% of what Jill did 😝


      • Seriously, Jill is stupid strong overhead.


      • Ha! Thanks for the shout out- throw some burpees in there and it would have evened it out!


  3. OHS @ 135. Need to improve on this!
    WOD 143 rx


  4. 5 rep ohs: 70lbs – major weakness
    work: 3 rounds + 7 dl = 88 @ 55lbs (I think I wrote 78 on the board)

    Even with scaling, my shoulders were on fire – need them to work for me tonight for a tennis match


    • So I think all of the shoulder work gave me some extra power last night! I served 4 aces in a row which has never happened!! Won the match too.


  5. OHS X 5 – 85lbs
    WOD – 70 reps RX


  6. OHSx5 @ 145

    WOD- 148 @ 75


  7. OHS @ 175
    WOD 108 RX

    JASON


  8. I was super duper excited to do snatch balance and ohs to depth @70#. Without pain. Skipped the wod and did the ad instead.


    • OHS looked awesome, great job!


  9. jade was here.


  10. OHS x 5 @90, I missed my 5th rep @ 95 but happy I was able to get 4 at that weight
    Work: 95rx


    • You were fantastic!


  11. OHS 95 x 5
    Work: 120 reps with cleans instead of snatch



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