August 22 2014

Big ups to Flo and Rebecca Berrigan who are competing on Oly at Gilles Ave tomorrow. Their totals will go towards the masters postal. Comp starts at 11:30 if you are keen to catch some major olympic lifting live.  99 Gilles Ave in Newmarket.

Oly:

5 Minutes to build to approx. 60% of 1RM Squat Clean & Jerk (Starting Weight) then:

A)   Squat Clean & Jerks 5 x 2 – Every 2 Minutes on the Minute

B)   Split Jerks from the Rack – @ Same Weight as A)

B.WOD: 15 Min Time Cap

5 Rounds for time of

7 Hang Power Cleans (60/40)

11 Pull Ups

200m Run

Oly Class (5:30 pm only)

A. snatch complex

A. 1 snatch

B. 1 snatch + 1 ohs

0:15 rest b/w attempts of A&B, 1:30 rest between sets

B. Snatch Pulls 1×3, 1×3, 1×3 build up then, @ same weight  2×3

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Comments

  • Paddy — August 22, 2014

    50kg c&j
    10:32 scaled pull-ups @ 30kgs

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