Salt Lick

Wednesday Sep 12 2018


Words definitely have the ability to cause many different emotions from happy to angry but all words are honestly is noise. They really can’t do anything physically damaging to you. Actions on the other hand are a lot more than just noise and our actions are what define us as humans. Words are much easier than actions, as all you need to for words is to open your mouth allowing the alphabetical magic to happen. Action though doesn’t require your mouth but requires your body and mind to kick in to gear. Be more than words and let your actions define you. If you’re going to talk the talk make sure you walk right along side of it and if you’re not willing to do that, well you know what to do. 

Anyone interested in Lurong Challenge starting next week? T will have the link on the CFGB Members Page and of you don’t have a fb page this would be a good time to get one so you can keep up with all the in’s and out’s of CFGB. Oh and if you have questions talk to myself, T or Becky in the gym or post below. 

Happy Wednesday. 
1.) 15 minutes to work up to a 3RM Power Snatch @ Hang position. Bar cannot be dropped during 3 reps. 
2.) Salt Lick
10 minute AMRAP 
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups 
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups 
3.) 2 Rounds 
2 minute AMRAP of 
Snatch from Hang Position @ 95% of 5RM 
2 minute to change load
2 minute AMRAP of 
Snatch from Hang Position @ 90% of 5RM 
Note: Just keep lifting for 2 minutes 
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then 
Every 3 minutes for 2 rounds 
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round. 
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets 
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups 
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups 
25 Hang Power Clean 115/85lb
30 GHD Sit-ups 


Thumb 2018 05 03 10 09 43 20170801 112214.jpg    photos

Jason Haw8d

I might be interested in the challenge...

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4+7L+2 c2b 20# db
3rm hps 85#
6 rds +L arm SP & 7C2B
20# DB jumping C2B 90# 3RM Hang snatch (missed the 3rd rep at 95# 😒) 10 @85, 7 @80
6.5 rds strict pull ups 115, 110,105 snatches
4 + 7 right db 25#
3rep snatch ^ 80# 4@75# then 6@70# Oh my hands 😢
4 rnds - 5 C2B. #20 DB
Snatch to 115. 6 Snatch @95 7 Snatch @ 90
185x3 175x2 165x10 5 rounds 7 rh sp 4 c2b @40lbs
10rds+21; 155rm; 155@5/135@8
115# 3rm, 14 @ 105#, 15 @ 95#
4 + 7 c2b
20# DB. HPS ^80#. 11@75#. 16@65#.
130/6 rounds with c2b/reg pull-ups 40lb
Partner Monti with JB
3 + 5 left arm SP, 25# DB
3RM snatch @ 80#. 5 reps @ 75#. 7 reps @ 70#
SN:155, 150(2), 140(7)
5 + 7 LA. @40#. I was humbled by a dumbbell today. :(
125# snatch / 6 @ 120# / 10 @ 115#
Snatch 3RM at 75#, 6 at 70#, 8 at 65#
4rds and 1 c2b rx
135# sn
3 rounds plus 7 R hand and 4 C2B
3 rep max 145, 6 And 3
195lb 3RM Hang Power Snatch. 5@185, 6@175
3 rounds (practices mostly on getting a good kip)
3 RM PS 115# (failed 3rd @120#), 7@ 110#, 9@ 105#, EC #8, OHS 120#, kipping work, Bulgarian split squats/weighted hip extensions
4 + 2 R strict press RX
95# snatch / 2 @ 90 & 5 @ 85#
Rest day
little bit of HC... shoulder mob.
80# snatch, 3 rds + 8 c2b 20# db. 75# snatch 2 reps, 70# snatch 6 reps
6 rounds + 3 right arm strict press
3RM Hang Power Snatch: 95, 115, 135, 155, 165, 175, 180, 185# / Following WOD: 4 fails and then 3 completed reps @ 175#, 6 completed reps and 1 fail @ 165# / EMOM10: 1 C&J @ 235# / 50 alternating pistol squats complete in 3:24
Moved for 60 minutes
up to 80 Hang Snatch/76 wasn't happening so dropped to 65/60 C2B didn't happen today so banded C2B and 20# db; left arm limiting factor
6 + 1/2 rounds**👵
**👵 #35 B.O.R & ==Ring Rows DL (v. Sn) to #195 -> 20@#185 & 20 @#175. And BFR knee therapy
4 rnds + 2 C2B, No snatches :(
Shoulder needed rest, did mobility instead. EC5 and the other EC5. Did FS instead of OHS for reason above. Then a bunch of GHD related stuff
5 even (35# left/25# right)
100#/95#/90#
5 + 7 PUs Rx
135# snatch
5 rds? + 7 RA 10# SP, toes 2 rig
30# snatch