Oly Day

14
Jan

Oly Day

Come in for some Oly lifting practice with Amanda today.

Clean Deadlift to the knees with two-second pause + Clean + Front Squat
(1+1+1)x2 x 4 sets @ 60-70%

21-15-9 reps for time of:
Hang Power Clean (135/95#/60#%)
Ring Dips (strict)

10 Responses

  1. Mario A.

    WU + Xover Sym x2 (Low)

    Power Snatch 5-5-5-5-5
    65-85-95-115-115#
    (worked on technique a bit, felt good)

    Row 1000m (slow)

    Crossfit.com 2018.01.10
    AMRAP 10 mins
    5 Power Snatch 95/65# >> scaled 75#
    10 OH Barbell Lunge 95/65# >> scaled 75#
    1 Rope Climb 15′
    = 4 rounds + 4 Lunges

    Home Ca$hout: – 4 rounds NFT
    10 DB Press 30# (5L,5R)
    10 Glute Bridges (5L,5R)

  2. OG
    Bergener wu
    Snatch bb wu x3:
    Snatch DL
    Muscle snatch
    Hang power snatch
    Snatch push press

    3 Power snatch @ 85#
    1 Power + 1 full @ 85#

    Snatch singles:
    115-125-135-145-155(x)-155#
    Made a knowingly stupid jump to 165# and only pulled it lol

    Cashout:
    3×3 strict dips followed by 5 ring muscle ups…which is a PR, I generally only get 1 in a day with many fails.

  3. Shane Hayes

    Open gym
    Incline dumbell press x 10
    30/40/50
    Rowed and worked on hspu

    10am class
    Strength complex
    135/155/185/185/185

    Wod rx’d
    3:29

    Thanks for the class Amanda!!

  4. Derek

    Open gym

    Rowed 5018 M

    Worked on Burpee transitioning , foot placement after the jump and hand placement

    Class

    (1+1+1)x2 x 4 sets @ 60-70%

    65/95/115/115/115 weight felt good and working on a better front rack

    21-15-9 reps for time of:
    Hang Power Clean (135#)
    Box dips

    Time 4:39

    Thanks Amanda !

  5. Amanda

    Fun morning at the gym. Thanks for all your help Shane, and for coming in early with me so I could/would wod.

    WOD with 75#: got to 4 HPC’s at the cap… was alone at the gym so I just picked away at the rest of the ring dips for the next couple minutes. Happy to have a wod with dips so I can work on them. They’re coming back slowly.

  6. Christie Neate

    Clean Deadlift to the knees with two-second pause + Clean + Front Squat
    (1+1+1)x2 x 4 sets @ 60-70%
    Did all 4 sets at 65# … kept light for knees on FS.

    21-15-9 reps for time of:
    Hang Power Clean (65#)
    Paralettes

    Time: 3:52

    Thanks for the class Amanda! Struggling with my wrist again and knees lately, was happy to get in.

  7. Mario R

    (1+1+1)x2 x 4 sets @ 60-70%

    95/135/135/145

    21-15-9 reps for time of:
    Hang Power Clean (135#)
    Strict ring dips

    Time 6:55 ish.

    Thanks for the push Amanda and Shane!

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