Nicole Capurso – Power Clean Triple @ 185#:
From CrossFit Deep (in response to an article I refuse to mention) –
WOD 130927:
BBG
- 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
- 3X2 Clean & Jerk from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1) 215
2) 275
1) 255-275-295-315
2a) 205-225-245-245
2b) 135-155-175-175
3a) (c2b) 15
3b) done
#TheOutlawWayAfghanistan
Doing Totten’s Advanced Cert this weekend; didn’t go nuts today.
BBG:
1. 185#
2. 225#
Strength:
1. Off 375#
2a. Off 318#
2b. Skipped
3a. Subbed ME Strict Muscle-ups (4-3-1)
3b. Skipped
BBG:
1. 195# 205# 215#
2. 245#
Strength:
1. Off 350#
2a. Off 300#
2b. 175# 185# 190# 195#
3a. 16kg
3b. Tempo Up fuckin A cotton
BBG:
1. 190
2. 265
Strength
1. Off 415
2. Off 350
2b) 165, 170, 170, 175
3a) 10#
3b) Done
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Snatch: 90Kg-92Kg-94Kg(2)
Clean & Jerk: 95Kg-100Kg-105Kg
HBBS: 100-110-1175-127.5Kg
FS: 85-92.5-100-100Kg
39M/188#
BBG: later
strength
1) off 315#
2a) off 285#
2b) 205#/205/195/190
3a) 35#
3b) bw
snatches 175
c+j 215
got 225 for a single but the double was not good quality so i stuck with 215
hbbs(405)
front squat(335)
bench 2/200, 2/205, got 4.5 reps on the last set
pullups 40
ghr-done
BBG
1) 85 – 90 – 95 kg
2) worked up to 100 kg … tight shoulders, focus on footwork and bar path
Strength
1) off 160 kg
2a) off 140 kg
2b) 80 kg …arms and shoulders totally gased
3a) 24 – 24 – 24 kg
3b) done
BBG:
1. 175# 190# 205#
2. 235#
Strength:
1. Off 380#
2a. Off 325#
2b. 175# 180#x3
3a. 16kg
3b. Tempo Up fuckin A cotton
Kyle were you happy I actually set the blocks up today?
m/35/5’8″/180lb
BBG
1) 155
2) 215
STR
1) off 305
2a) off 270
2b) 155-155-165-165
3a) 30-30-30
3b) 30-35-35
Went a little light today in BBG, was feeling tired
BBG:
1) 155
2) 185, 195, 205 (cleans only, can’t drop weights on my “blocks”)
Strength:
1) Off 330
2) Off 275
2b) 150×2, 145×2
3a) 25, 20, 15×2
3b) done
BBG
3X3 185,190,195. Tried 205×1 and got it-I was pleased with these lifts as I have not done anything from blocks before
3X2 225,235,245 ” ” same
Strength
1) HBBS: 260,280,305,325
2a) Front Squat: 225,225,245,245
2b) 4X5 Tempo Close Grip Bench Press 205,225,235, x someone broke my bar down
3a) 3X8 Strict Pullups – 10,12,15,rest 60 sec.
3b) DND
27/77kg/5’9″/M/CenEast
1/2/4
3×3 Snatch off blocks at knee: 145#
3×2 Clean and Jerks off blocks at knee: 205/210/215#
HBBS: done. Off of 320#
FS: done. Off of 260#
CGBP Tempo: 185#
3×8 weighted pull-ups: 20#
Reverse hyper tempo: BW
1) 175
2) 230
hbbs: off 370 done
Fs: off 290 done
Cgbp: up to 190
Pull-ups- 25lbs
Rh- 10 lbs
1) up to 242, 2 @ 264
2) 286, 1 miss on second rep
Strength
1) off 415
2a) off 360
2b) 225 for bench
3a) 3 x 10 Strict C2B
3b) GH Raises done
BBG
1) 165# (+10 over last week)
2) 215# (+10 over last week)
Strength
1) Off 335#
2a) Off 290
2b) 135
3a) +30#
3b) Done
Snatch – 205
Clean – 245
Kept it pretty light today. Felt good though. Team competitive exercising event tomorrow morning.
M/17/160#
BBG:
1) 2@145#, 1@155#
2) 195#
Strength:
1) 170-185-205-225
2a) 145-165-185-185
2b) 185# (+10 from last week)
3a) 45#
3b) 15#
BBG:
1) 205# felt easy
2) 275#
Strength:
1) Off of 455#
2a) 255#
2b) 205#
3a) 55#
3b) Done
BBG: dnd, knew I wouldn’t have enough time for all, so decided to skip BBG
Strength:
1) off 275
2a) off 250
2b) 155
3a) BW x 4, 4, 4
3b) Good mornings: 115 x 8, 8, 8