Oly – Couplet – Cash out – BAM!

  • May 28, 2013
  • By :

sick entrance

Warmup – 10 minutes
3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65)
5 1 piece pick ups
5 low hang power snatches
5 snatch balances
5 squat snatches from below the knee

Oly
Spend 30 minutes working up to a 1 RM squat snatch

WOD
3 Rounds
15 Hang Power cleans
10 Overhead Squats

Games (155, 105)
Regional (135, 95)
Open (115, 80)

Ca$H Out
50 GHD Sit Ups
50 Back Extensions
*Partition as necessary

7 Comments

  • Andrea

    05/29/2013 @ 12:02 am

    Weightlifting floater wod: 4:12 w/270 on sled

    WOD: 4:54 games

    Emom 10: 15 cals on bike

    • Mattw

      05/29/2013 @ 12:10 am

      Lightning fast AC…..

  • Will

    05/28/2013 @ 11:54 pm

    Warm-up: done
    Snatch: 195, 10 lb PR. Was feelin good but really have to get a pair of oly shoes. Running shoes aren’t gonna cut it as weights get heavier.
    WOD: 8:12 @ games
    Cash-out: done. Back extensions were actually brutal

  • Rhino

    05/28/2013 @ 11:36 pm

    10 singles at 185 – felt good, gearing up for a 225 this weekend
    WOD – 9:13 games, missing rushed snatches slowed me as well

  • Patilac

    05/28/2013 @ 6:20 pm

    Prd my sqt snatch by 10 lbs, nearly lost my mind.
    Wod games 6:35
    Cash out donzo

  • Kara

    05/28/2013 @ 12:46 pm

    warm up: done
    Squat Snatch: 85#
    WOD: 7:20 opens
    Cash out: done

    Still sore from Whitten!

  • dudley

    05/28/2013 @ 12:42 pm

    155# (felt great), 165# (failed about 15 times-get it next time).
    11:43 regional. some missed squat snatches into OHS set slowed me down.
    cashed out.

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