Snatch 3 x 3 @ 80% only (don't go heavier)
Warm-up (about 5 to 7 sets) in the snatch to 80% of your 1RM. Complete 3 sets of 3 reps at this percentage. If you do not have a 1RM established, follow a rep scheme of 5 sets of 3 reps and establish a 3RM.
followed by,
Power Clean & Press 12, 9, and 6 reps
Touch and go at the floor only. Even a re-grip at the floor is a foul. No dumping. Use the same load for all sets. Rest as needed between sets.
Post weight used for snatch and weight used for clean and press to comments.
Basically what we are doing, right?
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On October 3rd, there is an event called the Buddy Walk. This event supports the raising of both awareness and funds for Downs Syndrome and is in it's 8th year. It will take place on the running track surrounding the football field at the University of Nebraska at Omaha.
CrossFit Omaha is a proud supporter of this cause and hopefully you will do your part by either committing to join in on the walk or donating some of your money.
CrossFit Omaha is a proud supporter of this cause and hopefully you will do your part by either committing to join in on the walk or donating some of your money.
For more information on how to become a part of this wonderful event, contact Jen Shannon (a listing is posted in the gym) or visit the Buddy Walk website. Thank you for all your help.
Pay a visit to Brady Shannon's (Jen's wonderful son) personal Buddy Walk page as well and sponsor him.
Megan
Good job 6 a.m. class!
Shelley
used 93 for the first 2 rds of the c&p, then 108 for the last one.
I went to 68# for the clean and press. That was tough, but seemed to go okay. Nice job everyone!
Great job 6am peeps. :u)
Since I have such a sad 1RM for snatch I did not have a hard time with 3x3. I used 77.
68# for the cleans and push press.
And I found out what I do wrong with my cleans! FInally I can start to fix it! Thanks Ricky and Joe.
Good job at noon everyone.
clean & press= 98, 108, 132
worked off of a snatch 1-RM of 198, missed a few, just not very sound in my snatch tech this morning...clean & press felt a little better, still alot tuffer then i thought it would be tho...
nice work from a huge 6am class!!!
We definitely have world class coaches @ CFO- Be proud people!!
If you feel you need to work on some of those weaknesses- sign up with Jon! It is definitely worth the money. Rita and I felt we got our moneys worth in the first session. Thanks, Jon!
At any rate, used 84# for the snatches. They've come a long way just in the last few months but I still have a tendancy of swinging the bar out on the way up. Didn't affect me too much tonight but that's definitely one of the things holding me back from getting heavier snatches. Well that and the fact that I'm a wuss.
As for the clean and press I used 88# and had no fouls. All in all it went really well. After driving to Sioux Falls and back today my lower back was a little stiff so I'll take it.
Nice job everyone.
These felt pretty good - got a little better at the jump ("You do hump a lot." Thanks, Ricky. You're a gem.) and not breaking my wrists.
PC & Press - 75# for the 12 and 9. 12 was tough, but 9 felt way too light, so I went up to 88# for the 6. Tough, but good.
5:30 was a lot of fun.. Mark, those presses were ridiculous - I think they helped me get through the last round though.