130430

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Jason Hoggan had major wrist surgery four months ago.

On Friday he pr’d his Snatch by 15#, and his Clean & Jerk by 30#.

Jason Hoggan – 250# Snatch and 310# Clean & Jerk (45# Total PR):

WOD 130430:

BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 135/95#

*Rest 10 minutes.

10 min ME Cycle for distance.

*Notes: Stationary, Airdyne or road bike.

Extra 130430:

GROUP #2 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups

69 thoughts on “130430”

  3. My guess is the cycling work is covering the possibility of the Watt bikes being used at regionals. They were in the “regionals teaser” video on crossfit.com the other day. So if you are going to regionals, you need to find a way to get on a bike just in case.

    • You’ve been working with him for a while now yeah? Turning the kid into a monster! Awesome job!

  6. BBG
    1) 85kg, no misses
    2) 100kg, no misses

    Conditioning
    6:55

    I’ll make up the interval work from Saturday I missed this arvo. Rest 10, then do the 10 minute bike.

    • 1 min ME AirDyne, 1 min Rest (kept fan slowly spinning) for 20 minutes
      306 Calories.
      Didn’t have time to do todays bike/airdyne work as well..

  7. M/34/178
    1) 145 (off 175) 0 misses
    2) 155 (off 220) 0 misses
    approx 25 sec left after each round, is that normal?
    Cond:
    11:47 (135 is fucking heavy for me)
    Bike:
    3.01 miles (started at lvl 5, ended at 15) never used one of these
    Wife bitched that I wasn’t doing as many burpees as I make her, so:
    xtra: 50 burpees for time 2:26

    M/F/S: 1/3/2

  8. 1) 90kg

    2) 100kg

    Cond) 7:21, runs were slow. Spin bike for 10mins

    Extra) 12:34

  9. BBG
    1) 65 kg (2 misses)
    2) 70 kg

    Conditioning
    Part 1 – 11:40 Rx
    Part 2 – 3000m on mountain bike. Some grass and gravel. Mostly road

    Group 2 Conditioning
    10:30 (Did 8 rope climbs per round at 12 feet)

  10. BBG
    1) 72kg (3 misses)
    2) 78kg (0 misses)

    Conditioning
    Run/Thrusters – 11:31
    Bike – 2.55 miles

  12. Are these percentages based off snatch and cnj or P snatch and PCnJ? I ask because I can snatch a fuckton more than I can power snatch and that 80% will lead to a lot of misses

  13. Felt like dog shit today
    Snatch + PP @130 (off 160)
    Clean and Jerk @ 160 (off 225)
    Conditioning: 8:02

  14. BBG
    1) 137 lbs
    2) 147 lbs
    Conditioning:
    9:47
    Going to get another workout later this afternoon.

  15. 1) Done off of 215lb (170)
    2) Done off of 300lb (215)

    Cond:
    Part 1 – 8:01
    Part 2 – 3.60 miles (Airdyne)

  17. Bbg –

    1 miss + 1 below parrallel (made the miss up) 220

    225

    Cnd –

    7:12 ( 2nd and 3rd 400 were almost 2 mins x.x)

    Bike this evening

  18. 1. 111 each set
    2. 145 each set

    My snatch is still roughly 25% of my deadlift, while my clean is <50%. I hope to keep setting PR's.

    Conditioning: 13:09

    Bike later time permitting.

  19. This was pretty good! First time EVER I actually recovered during the run. Bike was tough towards the end.
    180lbs/195lbs/9:02/3.02miles
    Any good links for shoulder mobility that help with the bottom of the snatch? Mine are tight and tender.

  22. Al Nettey

    BBG
    1) done @ 195#, no misses

    2) done at 210#, no misses

    did different conditioning as I did thrusters yesterday…

  23. 1) 155
    2) 175

    Cond 8:14
    3.93mi/325cals on Airdyne AD2

    Lifts felt like shit and sandbagged the runs like a fat kid at camp.
    1.7.7 after a rest day no less.

  24. BBG
    1) 130# ( off 160 )
    2) 155# ( off 220# )

    Metcon – 11:04 Rx. 135 didn’t feel good at all…

    Airdyne -3.57 miles

    MFS 135

  25. 1) Off 245# – 200#, went down to 185/195#
    2) Off 315# – 220#, no misses
    Cond.
    1)6:58 – thrusters UB, nice head wind on the run nearly stopped me
    no bike rest 10 min then part 2
    2) Group 2: 8:06 = love rope climbs…

  27. BBG:
    1.) 195 ~ 2 misses made up at end~(*power snatch PR)
    2.) 195 ~ no misses

    Conditioning:
    1.) 9:54 ~ thrusters in 5’s
    2.) Airdyne: 3.5 miles

  28. BBG;
    1) 155 – several misses. 2nd pull felt like shit.
    2) 185 – no misses

    Conditioning:
    1) 10:26 RX Terrible..
    2) 3.0 Miles on AD

    MFS = 4/9/4

  30. BBG:
    1) @185# ub
    2) @215# ub
    touch and goes are feeling better
    Conditioning:
    7:24 rx(runs where consistant but not as fast as I would have liked and went unbroken on the thrusters)
    didn’t have time for part two due to coaching a class at noon.

  31. Snatch complex off of 120- no misses but felt rough. Little time to warm up shoulders and hamstrings.
    Clean complex off of 160- no misses. Felt easier than last week
    Cond:
    8:45 thrusters ub. Runs were pretty slow but really happy with thrusters and felt good the whole time

  35. Bbg
    205 pwr snatches
    Missed 2 made up at end

    215 pcpj no misses

    Cond-
    7:09

    Airdyne-
    4.21 miles

    1/4/3

  36. M/37/210
    Clean -185 no miss

    Metcon 8:57 all thruster slow but UB

    10 min AD 302 cal. Avg hr 165

  37. snatches- done, not the prettiest ever, but done
    c+j- done

    con 7ish
    did the best i could indoors today with a set of stairs and a hallway, but i think my distance was more like 300m
    spin bike 4.7miles

    group 2
    subbed 8 ring pullups for rope climbs
    6:30

    also: got my first muscle up on rings today. anybody out there struggling with metal rings, put tape on em. it works wonders

  40. BBG

    1. 220
    2. 231

    Conditioning

    6:28

    Row 2k

    7:17

    Midline from yesterday

  41. BBG:
    1) 140
    2) 155

    Conditioning:
    10:24

    10min AirDyne aka “300FY”:
    203cal/3.6mi (PR)

    M/F/S
    1/4/4

  46. Did some power clean touch n go 3 reps
    235×3, 245×1

    Cond-

    6:38 (unbroken thruster)

  47. Cond: 7:57
    Thrusters unbroken and moderate. Runs we’re as good as a fat 5th grader.

    4/4/4

  49. BBG

    1) 205 – 2 misses on the power snatch, did an extra complex at 4:40
    2) 230 – no misses

    Cond

    6:24
    Airdyne – 125 cal (small fan airdyne, pretty sure it calibrated calories differently than the big fan)

    Extra Group 2 Cond

    6:34

  52. BBG:
    1) Done at 200 lbs
    2) Done at 235 lbs

    Conditioning:
    6:38

    Airdyne – 3.6 miles. Quads were burning the entire time. Had trouble trying to push it.

  54. Snatch work – 113, felt good, better than last week
    C&J – 123, again, felt good

    Conditioning – 9:18, Thrusters felt awful, runs were slower than they should have been.

  55. 1) 95lbs – felt great!
    2) 110lbs – no misses
    conditioning – 10:43
    2.8miles on the airdyne

  57. m/34/5’8″/175lb
    BBG
    1) 155lb – no misses
    2) 185lb – no misses
    Cond – 7:33
    Bike – 10 mins, not sure how far I went, btw 2-3miles

  60. BBG

    1) 60kg
    2) 65kg

    Conditioning
    15.45.

    *Rest 10 minutes.

    10 min ME Cycle for distance: Done

  61. Bbg –

    195
    missed last rep waited 40 seconds then made up
    Form was not great

    205
    Felt good

    Cnd –

    7:53

    Did not Bike

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