Friday

Syndey – 50 kb swings in the "Filthy"
CrossFit
Weighted Deadhang Pull Ups  8 – 8 – 8 – 8
5 rounds for time…
15 push ups
10 air squats
10 box jumps (24")
 
 
Weightlifting
AM – class at 6am
PM –
3 position (hang, just below knee, floor) 70% x 1 x 3
Hang Clean & Jerk  70% x 1 x 4
Snatch grip high pull 100% x 2 x 3 
 
Endurance
Swim, Run, Bike, or Row
2 rounds of 30 seconds on / 30 seconds off
3 rounds of 60 seconds on / 60 seconds off
2 rounds of 30 seconds on / 30 seconds off 

 

0 thoughts on “Posted: 2/12/2010

  1. maria says:

    Tony & Dawn, thanks for the Oly class. I had a frustrating last day, but overall made huge jumps in my PR's. I learned soooo much, and more importantly learned effective ways to practice these lifts. It was nice to do this with my 6 AM crew, because now we can keep each other on task with continuing our oly lifting. Shawn, great job today, I know you PR'd with C&J – but where did you end up??

  2. Shawn K says:

    I hit 245 C&J. I cleaned 255 easily but didn't have enough in the tank to get it overhead. Maybe next week. 🙂

  3. t. says:

    The oly class has done very well this time. The ladies are all snatching close to 100lbs and the guys all put on at least 30lbs to theirs. Shawn snatched 205lbs at 165lbs bodyweight! Maria and Bridgette have both C&J’ed 145lbs. The increases come from improvements in technique. So tomorrow the PM class maxes… can’t wait! Any of you morning folks that just weren’t “feeling” this morning, come on in tomorrow at 11 and try it again.