Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat - 75% x 2, 80% x 2, 85% x 2, 2 RM
Good Morning - 3 x 5
Kim
Snatch - 40kg x 2, 45kg x 2, 50kg x 2, 53kg, 55kg, 57kg, 59kg fail
C&J - 50kg x 2 + 1, 55kg x 2 + 1, 60kg, 65kg, 70kg
BS - 80kg x 2, 85kg x 2, 90kg x 2, 95kg x 2, 100kg x 2, 105kg fail
GM - 35kg x 5 x 3
M&K CrossFit Garage
Mike & Kim Training Blog: Hurts So Good!
Friday, February 22, 2013
Thursday, February 21, 2013
Wednesday, February 20, 2013
Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3
Clean - 75% x 1, 80% x 1, 85% x 1, 1 RM
Snatch Balance - work up to heavy single
Then, FT:
30 burpees
10 muscle-ups
20 handstand pushups
10 muscle-ups
30 burpees
Kim
PS - 40kg x 2, 43kg x 2, 45kg x 1, 48kg x 1 x 3
Clean - 55kg, 60kg, 65kg, 68kg, 70kg, 72kg, 74kg PR
Snatch Balance - 50kg x 1 x 2, 55kg x 1 x 2, 60kg x 1 x 2, 65kg x 1
WOD - 11:51. Did all HSPU strict and unbroken. MUs were all single.
Clean - 75% x 1, 80% x 1, 85% x 1, 1 RM
Snatch Balance - work up to heavy single
Then, FT:
30 burpees
10 muscle-ups
20 handstand pushups
10 muscle-ups
30 burpees
Kim
PS - 40kg x 2, 43kg x 2, 45kg x 1, 48kg x 1 x 3
Clean - 55kg, 60kg, 65kg, 68kg, 70kg, 72kg, 74kg PR
Snatch Balance - 50kg x 1 x 2, 55kg x 1 x 2, 60kg x 1 x 2, 65kg x 1
WOD - 11:51. Did all HSPU strict and unbroken. MUs were all single.
Tuesday, February 19, 2013
Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1 RM
Clean Pull - 100% (of cln) x 3, 105% x 3, 110% x 3 x 2
Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2 RM
Kim
C&J - 40kg x 2 + 1, 45kg x 2 + 1, 50kg x 2 + 1, 55kg x 2 + 1, 60kg x 2 + 1, 65kg x 2 + 1, 68kg x 1 + fail
Clean Pull - 73kg x 3, 77kg x 3, 80kg x 3 x 2
FS - 65kg x 2, 68kg x 2, 72kg x 2, 77kg x 2, 80kg x 2, 85kg x 2, 88kg x 1 + fail
Clean Pull - 100% (of cln) x 3, 105% x 3, 110% x 3 x 2
Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2 RM
Kim
C&J - 40kg x 2 + 1, 45kg x 2 + 1, 50kg x 2 + 1, 55kg x 2 + 1, 60kg x 2 + 1, 65kg x 2 + 1, 68kg x 1 + fail
Clean Pull - 73kg x 3, 77kg x 3, 80kg x 3 x 2
FS - 65kg x 2, 68kg x 2, 72kg x 2, 77kg x 2, 80kg x 2, 85kg x 2, 88kg x 1 + fail
Monday, February 18, 2013
5:30 AM
Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2 RM
Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3, 3 RM
Jerk - 70%x3, 75%x3, 80%x2, 85% x 1, 1 RM
6:00 PM
Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1 RM
Power Clean + Jerk - 75%x1+1 x 2, 80%x1+1x3
Snatch Balance - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 1 RM
Clean - 1 RM
Kim
Snatch - 35kg x 3, 40kg x 3, 45kg x 2, 50kg x 2, 52kg x 2, 54kg x 2 PR
Snatch Pull - 61kg x 3, 65kg x 3, 68kg x 3 x 2
BS - 75kg x 3, 80kg x 3, 85kg x 3, 90kg x 3, 95kg x 3, 98kg x 2 + fail
Jerk - 50kg x 3, 55kg x 3, 60kg x 2, 65kg, 70kg, 75kg, 78kg x 1 x 2 fail
PS - 40kg x 3, 43kg x 2, 45kg, 47kg, 48kg, 49kg, 50kg fail, 50kg PR
PC + Jerk - 55kg x 1 + 1 x 2, 60kg x 1 + 1 x 2
Snatch Balance - 50kg, 55kg, 60kg, 65kg, 70kg x 1 x 3 fail
Clean - 73kg PR
Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2 RM
Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3, 3 RM
Jerk - 70%x3, 75%x3, 80%x2, 85% x 1, 1 RM
6:00 PM
Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1 RM
Power Clean + Jerk - 75%x1+1 x 2, 80%x1+1x3
Snatch Balance - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 1 RM
Clean - 1 RM
Kim
Snatch - 35kg x 3, 40kg x 3, 45kg x 2, 50kg x 2, 52kg x 2, 54kg x 2 PR
Snatch Pull - 61kg x 3, 65kg x 3, 68kg x 3 x 2
BS - 75kg x 3, 80kg x 3, 85kg x 3, 90kg x 3, 95kg x 3, 98kg x 2 + fail
Jerk - 50kg x 3, 55kg x 3, 60kg x 2, 65kg, 70kg, 75kg, 78kg x 1 x 2 fail
PS - 40kg x 3, 43kg x 2, 45kg, 47kg, 48kg, 49kg, 50kg fail, 50kg PR
PC + Jerk - 55kg x 1 + 1 x 2, 60kg x 1 + 1 x 2
Snatch Balance - 50kg, 55kg, 60kg, 65kg, 70kg x 1 x 3 fail
Clean - 73kg PR
Friday, February 15, 2013
Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
Kim - Not feeling too good this morning. Didn't really feel like lifting.
Snatch - 35kg x 2, 45kg x 2, 50kg x 2, 53kg, 55kg, 57kg, 59kg fail.
C&J - 45kg x 2 + 1, 55kg x 2 + 1, 60kg, 65kg, 68kg, 70kg fail.
BS - 80kg x 3, 85kg x 3 x 2, 90kg x 3 x 2
Mike - 20:19
For time:
800m run
50 pullups
100 pushups
150 squats
800m run
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