Olympic Weightlifting WOD (Week 27 / Day #188)
January 23rd, 2010
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Snatch 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/
Clean & Jerk 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/
Front Squat or Back Squat 1/ 1/ 1/
Categories: Olympic Weightlifting
Archive
Archive for January, 2010
2010 CrossFit Games WOD (Week 27 / Day #188)
January 23rd, 2010
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3 Rounds
Muscle Clean + Hang Power Clean + Rack Jerk 3×5+5+5/45-65% of Sn 1RM
Hand Stand Push Ups 15
Ring L-Holds 30sec
Rest 5-15min
10 to 15min of Plyo Drills
K-Bell Work
Swings 3×10/
Wood Chops 3×10/
1 Arm Swings + 1 Arm Hang Power Snatch + OH Squats 3x5ea/
1 Arm Wood Chop + 1 Arm Hang Power Clean + Press 3x5ea/
Turkish Get Up + Wind Mill w/ Pick Up 3x3ea/
Categories: CrossFit Games
Core Values
January 22nd, 2010
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“Core Values”
“Besides general core conditioning with the usual suspects of core movements, Lansky recommends the following weightlifting movements for core conditioning:
1. Power Cleans and Cleans + Front Squats
2. Jerk Drives
3. Overhead supports and Jerk Recoveries
4. Power Clean + Front Squat + Jerk
5. Snatch and Clean Pulls to knee height
6. RDL + High Pull
7. Snatch Grip Behind Neck Push Jerk + Overhead Squat
8. Overhead Squat
9. Overhead Stationary Alternating Lunges
10. Overhead Walking Lunges
11. Overhead Step Ups
12. Drop Snatches/Snatch Balance”
Categories: News
Olympic Weightlifting WOD (Week 27 / Day #187)
January 22nd, 2010
No comments
Rest
Categories: Olympic Weightlifting
2010 CrossFit Games WOD (Week 27 / Day #187)
January 22nd, 2010
No comments
AM
Snatch 3/ 2/ 1/ 1/ 1/ 1/ 1/ 1/ *1/ *1/
Clean & Jerk 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/ *1/
Back Squat 1/ 1/ 1/
PM
CrossFit
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 27 / Day #186)
January 21st, 2010
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Snatch 3/ 2/ 1/ 1/ 1/
Clean & Jerk 2/-20kg from last Sn
Clean & Jerk 2/+10kg
Clean & Jerk 1/ 1/ 1/ *1/
Front Squat 1/ 1/ 1/
Front Squat 2/-15kg from last FS
Categories: Olympic Weightlifting
2010 CrossFit Games WOD (Week 27 / Day #186)
January 21st, 2010
No comments
Rest
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 27 / Day #185)
January 20th, 2010
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Rest
Categories: Olympic Weightlifting
2010 CrossFit Games WOD (Week 27 / Day #185)
January 20th, 2010
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AM
4-8min Bar Warm Up
Power Snatch 5/ 5/ 5/
Front Squat + Push Press 3+3/ 3+3/ 3+3/
Mid-Thigh Clean Pulls from the Blocks 8/ 8/ 8/
PM
CrossFit Football
3 rounds
Max Rep Thrusters @ 135lb – 15 seconds on…45 seconds off
Max Rep Burpee – 45 seconds on…15 seconds off
Max Rep Pull Up – 45 seconds on…15 seconds off
Max Rep SDHP @ 135 lbs – 15 seconds on…45 seconds off
Rest 5-15min
3-6min Agility Ladder Work
Tabata Run 8×20sec on & 10sec off @ 12% Grade
Categories: CrossFit Games
Olympic Weightlifting WOD (Week 27 / Day #184)
January 19th, 2010
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AM
Back Squat 2-3/ 1-2/ 1/ 1/ 1/ 1/
Power Snatch 2-3/ 1-2/ 1/ 1/ 1/ 1/
Power Clean & Push Press 2-3/ 1-2/ 1/ 1/ 1/ 1/
RDL 3-4×3/ with Mondays CJ MTR
PM
Snatch 2/ 2/ 4×2/80% with Mondays MTR
Clean & Jerk 2/ 2/ 4×2/80% with Mondays MTR
Snatch Pulls 3-4×3/ with 10kg over Sn
Categories: Olympic Weightlifting
