Tuesday 090714

Ricky Frausto Filed Under:

WOD

Power/Hang Power Snatch 5-5-5-5-5 reps

Look at previous 1RM and take percentage of that weight to figure out weights for sets across.

W-up 1 - 55%

W-up 2 - 65%

W-up 3 - 72.5%

Set 1 - 80%

Set 2 - 80%

Set 3 - 80%

Set 4 - 80%

Set 5 - 80%

This percentage at this rep scheme may or may not feel heavy. Do not go heavier than 80% if it does feel light. Work on speed and power as well as technique.

Post weights, both warm-up and work sets, to comments.

B.J. Donohoe

15 Responses to "Tuesday 090714"

1. andrew Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247582357595#c2113188385902652855'> July 14, 2009 at 9:39 AM
2. Warmup: 5x64#, 5x74#, 5x79#
   
   Work: 88#x5x5
3. Eric C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247584418635#c39465718056119767'> July 14, 2009 at 10:13 AM
4. 5x5 Power snatch = 106# (80% of 1RM 132)
   
   Felt like timing and technique got better so I 1RM'd out and got up 152# = PR. (This lift is ALL technique)
5. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247587820842#c2076370352362832549'> July 14, 2009 at 11:10 AM
6. I did "Elizabeth" today, scaled to ring dips. 15:36. Dips felt great, and i even did 3 ring dips before the WOD. my shoulder is finally starting to cooperate with me!
7. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247587846453#c7307789721222370526'> July 14, 2009 at 11:10 AM
8. I meant scaled to BAR dips.
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247591787322#c6090207448021630288'> July 14, 2009 at 12:16 PM
10. warmed up with 53, 63 and 68; 5X5 at 77# (97 is my 1 RM); form felt better with more repetition.
    
    Shelley
11. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247608714719#c2625036958287375119'> July 14, 2009 at 4:58 PM
12. More power snatch. Ha. I can barely lift my arms today. Those pushups at West Santa Cruz yesterday destroyed me. I don't think I've been this sore in months. I'll be in next time I regain full use of my upper body... so, maybe next week?
13. Michael Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247616615246#c7042969975222168285'> July 14, 2009 at 7:10 PM
14. Hang power snatch 5x5 @ 99lbs
    
    A friend who goes to West SC sent me this link of the CFO crew:
    
    http://www.crossfitwestsantacruz.com/new-site/?p=2816
    
    Looks like you had a good time!
15. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247616925950#c2489366043715000653'> July 14, 2009 at 7:15 PM
16. 77x5...felt pretty decent :) Was happy to be able to work on my form so much.
17. BigD Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247619669173#c9169624288588165496'> July 14, 2009 at 8:01 PM
18. 110 X 5. Felt my form getting better. Hope to up my 1RM next time. Great job 6AMers!
19. Paula Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247620446556#c5491482040610739375'> July 14, 2009 at 8:14 PM
20. Warm ups-43,53, and 58, then 5x63#. Good times 630 class!!
21. Cari Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247621498201#c6596793256061503789'> July 14, 2009 at 8:31 PM
22. 58x5; felt much better once I switched from hang to from the ground ... great job to everyone at 5:30!!
23. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247622387165#c3127407741019121348'> July 14, 2009 at 8:46 PM
24. 5 @ 55. Then got a PR on 1 @ 77.
25. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247623054013#c6913599292724020731'> July 14, 2009 at 8:57 PM
26. yay Danielle! can't believe i missed that...
27. ZachR Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247627650064#c2579714202205572755'> July 14, 2009 at 10:14 PM
28. Power Snatch
    155x5
    
    metcon:
    
    84-60-36
    Double Unders
    21-15-9
    Ball Slams(20#)
    
    4:46
29. Jordan Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090714.html?showComment=1247663715764#c2916799030958781092'> July 15, 2009 at 8:15 AM
30. 121 lb x 5
    Form started to suffer at the end. But finish them out.