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Mon 5-6-13; Tues 5-7-13; Wed 5-8-13; Thurs 5-9-13

5
May

Mon 5-6-13; Tues 5-7-13; Wed 5-8-13; Thurs 5-9-13

This is a 4-part post for Mon, Tues, Wed, & Thurs…mixing it up a bit because Lil & I will be out of town a couple days this week. If seeing the WOD in advance will keep you from coming in, then I suggest you do not look below =)
Also we will be officially activating the CF Whiteboard this Friday.  Looks like everyone liked and used the one week trial so we are going to continue it!  Please check out last week’s posts if you did not get a chance to try it out.  It is basically an online journal directly integrated into our site.  It will be running full time by next week.
 
MONDAY
Happy Birthday Korry!!!!
Korry
 Drop Snatch 5-5-5  (Three quick sets for practice; go light with 60 sec rests)
 
From CAathletics:  Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.
 
Two Rounds For Time:
Run 800m
5 Snatches  135/95
35 Burpees
5 Snatches 135/95
 
**Full Snatches today if you got em!
 
TUESDAY
Back Squat 5-3-3-2-2  Find your 2 rep max!
 
For time:
21-15-9-5
Thrusters 95/65
Box Jumps 24″/20″
 
3×20 GHD sit-ups post-WOD
 
 
WEDNESDAY
Dawn’s requested Bday WOD.  Hope you are feeling better Dawn and you will be in for this one!
 
For time: One max effort “nose to wall” handstand hold
 
10min AMRAP
3 Stone to shoulder 115/95
2 Wall Walks
6 Stone to shoulder  115/95
2 Wall Walks
9 Stone to shoulder 115/95
2 Wall Walks
….continue climbing the 3-6-9-12-15-18-21 ladder of the stone shoulderings with two wall walks between each set until time expires.
 
 
THURSDAY
Clean and Jerk 7×2 (not a 2 rep max; work around 80% of your 1 rep max; no touch & go; can be a power clean although it SHOULD be a full/squat clean)
 
15min AMRAP
3 Strict Pull-ups
10 Ball slams 40/30
20 Air Squats
 
 YOUR MOTIVATION FOR THE NEXT FEW DAYS.  GET AFTER IT, WORK HARD, AND HAVE SOME FUN THIS WEEK!!

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