WOD 140311

BBG
1) 5 x 1 Clean from blocks + 1 Jerk - rest 90"  95kg
2) 4 x 3 Snatch hi-pull - rest 90"  80kg

Strength
1) Back squat: 1 attempt to establish a 20RM - rest 1'   95kg
2) Front squat: Max reps @100% of 1)   6 reps

Conditioning
3 rounds
Running 1000m
20 TTB
  -  Rest 2:1  -

5:25, 5:46, 6:17

WOD 140310

Conditioning
CFGO 14.2 Repeat  - 122 reps

BBG
1) 7 x 1 Snatch from blocks - rest 90"

2a) 3 x 3 Snatch grip BTN Push press + 2 OHS - rest 90"  60kg
2b) 3 x 3 Three stop snatch pull - rest 90" 80kg

Strength
1a) 3 x ME HS hold - rest 90"
1b) 3 x 20 steps Front rack Walking Lunge - rest 90"   40kg

WOD 140308

BBG
1) Snatch - heavy 3 attempts
2) Clean and Jerk - heavy 3 attempts

Conditioning

7 rounds:

1 min ME Wall Ball 9kg
30 sec ME Power Clean + Push jerk (1-3. 60kg, 4-5. 70kg, 6-7. 80kg)
30 sec Rest

26/3, 22/4, 20/3, 17/2, 20/2, 19/2, 13/2

WOD 140307

BBG
7 x 2 Tall Snatch - rest 60", 40-50kg

Strength
2a) 5 x 3 Jerk balances - rest 60", 65, 67,5kg
2b) 5 x 2 Tempo HBBS @75% (5sec pause at bottom) - rest 60", 115kg

Conditioning

CFGO 14.2  1st attempt
112 reps

WOD 140305

BBG
1) EMOM for 5:00  (6 rounds)
    2 Power snatches - 60kg
2) EMOM for 5:00  (6 rounds)
    2 Power clean + push jerk - 80kg

Conditioning

AMRAP 30 minutes
Run 400m
3 Muscle up

9 rounds + 50m

WOD 140304

BBG
1) 5 x 1 Clean from blocks + 1 Push jerk - rest 90", 80-95kg
2a) 4 x 3 Jerk recoveries @100-110% 1RM Jerk - rest 90", 105-110kg
2b) 4 x 3 Dip squat @110-120% 1RM jerk - rest 90", 110-115kg

Strength
1) Back squat  20RM 1 attempt - rest 60",  90kg
2) Front squat: Max.reps @100% of 1)       5 reps

Conditioning
1) 4 rounds
 - 12 T2B
 - 12 Burpee Box jumps
Rest 1:1
1:40, 1:41, 1:52, 2:00
After the last rest period:
2) 15 MU for time  10:07

WOD 140303

Conditioning

CFGO 14.1 Repeat
241 reps

BBG
1) 7 x 1 Snatch from blocks - rest 90", 55-67,5kg
2a) 3 x 3 Snatch grip BTN push press - rest 90", 70-75kg
2b) 3 x 3 Snath 1st pull (3" pause at knee) - rest 90", 85kg

Strength/Skill
1a) 3 x max HS hold - rest 90"
1b) 3 x 20 steps OH Walking lunge - rest 90", 40kg

WOD 140228

BBG
7 x 2 Tall Snatch - work up to a heavy double - rest 60", 40,40,42,5 42,5 45,45,47,5

Strength
EMOM for 10:00 alternating
3 Front squat @70% 1RM  - 95kg
3 Jerk Balance  - 65kg

Conditioning
CFGO 14.1
AMRAP 10'
30 DU
15 Snatch 35kg

224 reps

WOD 140226

BBG
1) EMOM for 5:00 (6 sets)  -  2 Power snatches  60kg

2) EMOM for 5:00 (6 sets)  -  2 Power Clean + 1 Push Jerk  75kg

3) 12 minutes to establish a 1RM Snatch Balance  - 80kg

Conditioning
 7 rounds for working time:
- 5 Hang clean 60kg
- 12 Box Jump 60cm
- 15 Burpee

Rest 1:1

1: 1:31, 2: 1:37, 3: 1:33, 4: 1:35, 5: 1:42, 6: 1:43, 7: 1:48

WOD 140225

BBG
5 x 2 Clean & Jerk @70%  -  77,5kg  -  rest 90"

Strength
Back squat - heavy single  147,5kg

Conditioning
Run 2000m
50 HSPU

19'50"  :(

WOD 140224

BBG
5 x 2 Snatch @75-80% rest 90"   - 60,65kg

Strength
EMOM for 5:00
5-8 C2B Pull-ups

Conditioning
5 rounds
  30 DU
  20 Wall Ball 9kg
  7 Power snatch 45kg

Rest 1:1

1. 1:40, 2: 1:43, 3. 2:10, 4. 2:04, 5. 2:03