130915 1RM Snatch / Fran

Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44


Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".

130409 "Helen"

Buy in:

5 min jump rope

5 min DROMS

3 rounds of:

10 45# thrusters

20 sit-ups

Strength:

Shoulder press 5 x 5

warm

45 x 10, 95 x 10, 115 x 5, 125 x 5

work

135 x 5 x 5

Metcon:

“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44

Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.

Cash out:
1mi walk

130404 The Girls Infographic

Courtesy of: East Dallas CrossFit