Larry Hanneman Memorial WL Meet
Wesley Community Center
St. Joseph, MO
Snatch
89 x 1 (196.2#)
93 x 1 (205#)
100 x f (220.5#)
All were power snatches due to a hip flexor issue over the past several weeks. The flexor issue is fine now, but power snatches just felt a little better since that's what I had been doing recently. 89 and 93 were meet PRs, and I've hit 100 kilos in training but missed it forward at the meet.
CJ
107 x 1 (235.9#)
111 x 1 (244.7#)
116 x 1 (255.7#)
116 was a meet PR.
Overall, I totaled 209 kilos, which I think is a 11 kilo improvement over the North Highland meet in July. I took first place in the 105 class - not a difficult feat considering I was the only lifter in that group.
Showing posts with label competition. Show all posts
Showing posts with label competition. Show all posts
Friday 10/22/10
Phil:
Power Snatch
Testing wrist - work up to 75-80% of snatch.
Later:
Testify Competition WODs (for TSC Competition #2 on 10/23/10)
MEMBER WOD #1
Max Deadlift - 3 attempts - 20:00 limit
MEMBER WOD #2
For time - 5000#/3500# GTO
Options for guys:
155# x 33 reps
135# x 38 reps
95# x 53 reps
75# x 67 reps
Options for girls:
83# x 43 reps
73# x 48 reps
63# x 56 reps
53# x 67 reps
MEMBER WOD #3
For time:
Run
-----
3 rounds of:
30 Double-unders
20 Walking OH Lunges, 45#/25#
10 Burpees
-----
Run
The run is done outside. It starts at the beginning of the curb, goes down to the sidewalk that runs parallel to 156th St., and then back again (i.e., a down-back). The WOD starts at the curb with the run. When finishing the run, you run up the hill (on pavement) to the gym door and then inside, where you complete the 3 rounds. After the last round, you run outside, down the hill (on pavement), and then you do the same down-back run again, finishing the WOD at the curb.
Power Snatch
Testing wrist - work up to 75-80% of snatch.
Later:
Testify Competition WODs (for TSC Competition #2 on 10/23/10)
MEMBER WOD #1
Max Deadlift - 3 attempts - 20:00 limit
MEMBER WOD #2
For time - 5000#/3500# GTO
Options for guys:
155# x 33 reps
135# x 38 reps
95# x 53 reps
75# x 67 reps
Options for girls:
83# x 43 reps
73# x 48 reps
63# x 56 reps
53# x 67 reps
MEMBER WOD #3
For time:
Run
-----
3 rounds of:
30 Double-unders
20 Walking OH Lunges, 45#/25#
10 Burpees
-----
Run
The run is done outside. It starts at the beginning of the curb, goes down to the sidewalk that runs parallel to 156th St., and then back again (i.e., a down-back). The WOD starts at the curb with the run. When finishing the run, you run up the hill (on pavement) to the gym door and then inside, where you complete the 3 rounds. After the last round, you run outside, down the hill (on pavement), and then you do the same down-back run again, finishing the WOD at the curb.
Wednesday 07/21/10
Phil:
3 rounds for time of:
10 DB Hang Power Cleans @ 30-50% bodyweight (total, not per DB)
10 Slapping/Clapping Push-ups
10 Box Jumps, 24"/18"
(Courtesy - slightly modified - of CrossFit KC)
TSC Competition Super-WOD
For time:
4 rounds of:
10 Burpees
20 Walking Lunges
200m run
The lunges are done on the 200m "track" - when finished with the lunges, finish by running whatever remains of the 200m.
800m run
20-16-10 reps of:
1-arm DB Power Snatch, 30#/20#
Bench Jumps
Split each round of power snatches so that half of the reps are done with the right arm, and half are done with the left arm. Any rep scheme is acceptable, e.g., 10R-10L, 5R-5L-5R-5L, etc.
3 rounds for time of:
10 DB Hang Power Cleans @ 30-50% bodyweight (total, not per DB)
10 Slapping/Clapping Push-ups
10 Box Jumps, 24"/18"
(Courtesy - slightly modified - of CrossFit KC)
TSC Competition Super-WOD
For time:
4 rounds of:
10 Burpees
20 Walking Lunges
200m run
The lunges are done on the 200m "track" - when finished with the lunges, finish by running whatever remains of the 200m.
800m run
20-16-10 reps of:
1-arm DB Power Snatch, 30#/20#
Bench Jumps
Split each round of power snatches so that half of the reps are done with the right arm, and half are done with the left arm. Any rep scheme is acceptable, e.g., 10R-10L, 5R-5L-5R-5L, etc.
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