Monday 05/11/09

Location: CHS
Time: 5:30 a.m.

5 rounds of:
3 Snatch Balances
5 Hang Power Clean and Jerks
7 Deadlifts (no mixed grip)

The starting weights for the first round are 110#/75#. Try increase the weight for each subsequent round, and take as much rest as needed between rounds (I will probably rest 3-4 minutes).

This is not a timed WOD. You may rest anywhere except with the bar on the floor (deadlifts are touch-and-go). If you have to rest with the bar on the floor before you complete all 15 reps, the round doesn't count.

Post loads for each round. Credit for today's WOD goes to CrossFit Omaha - this is one of their Games Group WODs.

Note: Our WOD was modified a bit (by accident) as I posted Hang Power Clean and Jerks on the board at school (as opposed to Hang Clean and Jerks). It's possible that this is what CrossFit Omaha did as well, but normally the rule of thumb is full squat cleans unless power cleans are specifically prescribed.
Posted by Phil

1 comments:

Phil said...

105# (messed up, thought this was the starting weight)
115#
125#
135#
150#

Until tonight, I had never done snatch balances before, and the snatch is a weakness of mine, so this was great practice. Kiley pointed out that my last snatch balance at 150# was more of a dip-and-pop followed by an overhead squat. Either I need to pop it up a bit more, or I need to get down faster.

Also, I posted Hang Power Clean and Jerks on the board at school (instead of just Hang Clean and Jerks). As a result, I modified the blog to reflect what we did tonight.

May 11, 2009 at 8:42 PM

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