Ireland

Wednesday Aug 29 2018


More Power Snatching from the Blocks today. I hope you’re all enjoying the fact that we are all lifting in the Weightlifting area! There is something special about throwing around some colorful kilo plates and quality Weightlifting barbells. We have the resources and I intend to make them all readily available for all to use because I want to see every member of CFGB be able to compete in a weightlifting competition if they so choose. I also want to give some props to the classes that have gone through the Weightlifting area since we’ve started using it for classes as every time class is through the bars/plates/blocks are put back where they belong. Thank you!
Have a great Wednesday. 
1.) 5 Power Snatch @ High Hang every 3 minutes for 3 rounds to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 5RM 
5 Snatch @ HH @ 90% of 5RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Ireland 
21 cal Assault Bike 
50 Double Unders 
15 cal Assault Bike
50 Double Unders 
9 cal Assault Bike
50 Double Unders 
15 cal Assault Bike
50 Double Unders 
21 cal Assault Bike
*2.) 10 Rope Climbs for time
*3.) 30–20-10
Hang Power Clean 115/85lb
Ring Dips 
*4.) 5 x 500m Row, rest exactly 2 minutes between each row
*5.) 5 rounds
10 Back Extension
10 Wide Grip Strict Pull-ups
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^35kilo. Hpc and dip ec
50-60 KG Sn
165# HH Power Snatch. But this time was from the blocks
12:38 died 😵
43 kilo snatch then 40, then 38
7:19; 65k,60k,50k
3Rds BS 10rm @265 12rep max of 235
10:37 50kg snatch
15:00rx 🐢🚴🏻‍♀️
Snatch ^30kg. 30kg, 29kg
10:56 ewwwwww
Straight calorie row sub
9:42, SU's with 5 attempted DUs each round that ended badly each time.
Snatching like a boss??? 40kg I think...
13:40 singles x100
Snatch 85.8lb max, then 83.6lb then 79.2lb
40/5, 50/5, 60/5 then 55/5, 50/5
(Monday/Tuesday Leg Rehab) HH Power Snatch up to 75kg
10 mile run
Comfortable pace😊
Snatches ^40 kg, then 37kg & 35kg; 10 rope climbs 7:40; ghds/planks done in 8:30
95# hang PS, 23 strict pull-ups, Bulgarian split squats, gymnastics work
30-25 snatch
HC 49-54kg. 2x10 Bulgarian 35#. 3rds 10back ext/10 push ups. + Mob.
Snatch up to 75kg
63k snatch
Under 10
Snatched
15:09 rx. 27kg sntch, 25,23kg
Tripped 6 times in my second set of DUs :( Snatch sets of 5 dropping to blocks and resetting after every rep: 40 WU, 50 WU, 60, 65, 70, remaining 2 sets @ 70 kilos as well. 10 rope climbs complete in 2:30 PR! / GHD sit-ups and planks from yesterday complete in 9:00.
11:31 and Snatches 40,45,50!
9:15 (100 sus)
70, 65, 60 # sn
“Hylander” from 5.26.18. AMRAP 20 (with partner, switching each round) 200m run, 12 FS, 40 DUS. 9 rounds + 11 FS. Then 4 rounds (w/ partner) 2:00 ME Sandbag over shoulder, 1 min rest, 2:00 ME cals on rower. That was death
**50 SU v. DU 👵🙄 Mega Banded Mobility post.
8;54. Rope broke, thanks Alyssa for rushing to get me a replacement
18:38, 45# plate step ups
15 - 25# snatch