Work the positions

Monday 101115
BLACK BOX WOD (current skill: the snatch)
After a proper warm-up for and skillwork on the movement, complete 5 sets, not for time, of the 3-position snatch, going heavier with each set.

HAPPY BIRTHDAY, JAMIE F.!

Stay wild while traveling for work
Tangy Italian chicken with bacon
Why you don’t want to be late for class
Eggs, KFC Double-downs, and heart disease
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The Prof. Mark Haub nonsense
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(The other) Jim H. squats heavy:
jimhsquats.jpg

Responses

  • Hari

    We’re bringing the best speakers available to CFNYC for our Visiting Coach Series. Do yourself a favor and sign up to hear CJ Martin on Saturday, Dec 11.

  • Court

    Today’s WOD should proceed in same fashion as previous 3-position clean; high hang, mid-hang & floor (plate hight for those of you using empty bar). Don’t set the bar down for all three.

  • Steve S.

    Back Squat (high bar) – 242#x2x8
    Hang Power Snatch – 65#x3x2, 95#x3x2, 105#x3x2

  • Emily

    Shameless plug…
    My senior recital is this Friday, November 19th at 9 PM at The New School for Jazz and Contemporary Music. 55 W 13th St btw 5th and 6th Ave (closer to 6th) 5th floor, performance space.
    I’ll be doing some Bjork that I’ve arranged, some original music, and a few standards that I love. Would love to see you all there!! This is my last hoorah before I move back to UT in December…

  • drake

    Worked on form with only an 85#er. Sad. But snatching–like cleaning–remains awkward for me.
    Cash-out by Court:
    50 OHS with 65#, 10 knees-to-elbows each time I set the bar down.
    7 minutes even, setting the bar down every 10 OHS reps (hence 40 k2e). OHS getting better, but my wrists were blown after the snatches.
    Continue fighter pullup regiment:
    7-6-6-5-5 of C2B pullups.
    End with 40 GHD situps.
    Solid rest day.

  • keller

    backsquat: 95#x5, 115#x5, 145#x5, 165#x5, 3×5 185# (pr)
    shoulder press: 65#x5, 95#x5, 115#x5, 3×5 120# (pr)
    amrap 15 minutes of:
    5 L-Hold Pull Ups
    10 True Push Ups
    15 Double Unders
    7 rounds + 5 l pull ups + 5 true push ups
    then double unders for 2 minutes: 147 … im gonna get you laura and matt d

  • Eric

    3 position snatches:
    70, 80, 85, 90, 90 (fail), 90
    For the first time, I felt the bar spring up more powerfully than before-simply by being patient enough to wait for the bar to come up to the pockets, instead of jumping when the bar was at the knees.

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