Snatch

@ CPB

snatches x 1

135-145-150-155(f)-155-160-165(f)-165(f)-165(f)

135x2-145x2-155-160-165-165-170

4x3 snatch grip pwr shrugs

225-225-235-245

Took a little bit to get going, just wasn't feeling it, then finally kicked in and finished strong.

amrap 30

@ JCC

amrap 30

row 250 m
10 pushups
1 min airdyne
10 sit-ups

7 rds + row

@JCC

5 x 3
Front squat

135-185-225-235-245-255-260

------

3 x (3 min rest)

1 pull up @ 20#
3 pull ups
5 Kipping pull ups

@ CFY

5 rft

50 du's
20 V-ups
10 pwr snatch @ 115#

22:23

1/18

@ JCC

Row 2K

7:58
------

5 rft

20 GHD situps
5 push jerk @ 175#

12:32


1/17

@ JCC

DL - snatch grip

5 x 5 @ 225#
------

5 rft

3 hspu's
5 pullups
10 situps
20 du's

12:25

1/16

@ CFY

C & J

95/115/135/155/175/185/190/200/210

then

3 x 500m row w/ 5:15 rest btwn (4 man team 6000m)
(1:38,1:37,1:41)

had to leave early so I missed the amrap portion.


1/15

@ JCC

Snatch balance

95/115/135 x 3
155/175 x 2
185/195/205 x 1

then

swim 500m

Cindy

@ JCC

Cindy
Amrap 20
5 pull ups
10 pushups
15 squats

15 rds