Thursday, March 1, 2012

A Tale Of Two Workouts

Kirsten on HSPU.  Note the band assist.

Either:
STRENGTH WOD:
a) ME: Snatch
b) ME: Clean & Jerk
Find 1RM for both Snatch and Clean & Jerk. Rest as needed between sets and movements. Athletes are limited to 3 attempts per movement. Move to Clean & Jerk after finding 1RM or after 3 Snatch attempts, whichever comes first.
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:
3 rounds for time of:
Run 200m
12 Handstand Push ups (CFG Regionals standard)
12 KB Swings, 2/1.5 pood (CFG Regionals standard)

Or...
start light and work up, 3 reps each of:
  • Burgener WU
  • Push press behind neck
  • OHS
  • From squat, press behind neck
  • Snatch Balance
  • Snatch
Post max Snatch

2 comments:

  1. CW: I did the Snatch workout. Maxed with 2 x 75#, a 10# PR. Yay!

    ReplyDelete
  2. 1RM snatch 1-1-1-1-1-1-1: 25-30-35-40-45-50-55.
    CJ: 55-65-70-75-80-85-95! PR for both!!

    For the CFE WOD, 10:08. A quick burner, I subbed rowing 250m for the run, used the blue and green bands for hspu assist, and a 1 pood KB.

    ReplyDelete

How'dja do? Waddya think?