Sunday 100307

Ricky Frausto Filed Under:

WOD
Clean & Jerk (split) - 60% x 3, 67.5% x 3, (77.5% x 3) x 2
Low Bar Back Squat - 60% x 5, 67.5% x 5, 77.5% x AMRAP

followed by,

3 rounds for max reps of:
3 minutes of Wall Ball, 20#/14# (10ft target or higher)
1.5 minutes rest

Post C&J weights, back squat weights and final set reps, and max reps from met-con.














Sara F doing some 1-arm barbell snatches.

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Open Gym at 1:30 PM. Hope to see a lot there.

6 Responses to "Sunday 100307"

1. Shelley Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268000707868#c3745180071144439209'> March 7, 2010 at 4:25 PM
2. Finished at 119# for C & J; need a lot of work on technique
   
   Finished last set of low bar back squat at 187# for 13 reps
   
   Did 171 reps for metcon: 63, 55 and 53 reps for each round.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268000733051#c2312936888370563452'> March 7, 2010 at 4:25 PM
4. 220 X 3 (C/SJ)
   265 X 6 (BS) - Terrible!!!
   
   80-78-79 - 237 Total Reps on Wall Ball
   
   Fun Day :)
   
   JJVB
5. Gdawg Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268010985623#c5330891697794541504'> March 7, 2010 at 7:16 PM
6. This comment has been removed by the author.
7. Donohoe Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268015239254#c7732447466161322891'> March 7, 2010 at 8:27 PM
8. Did back squat 225-5/275-5/305-5/
   clean 140/165/185 x 3
   Then 3 gasser in the gym.
   It was a good strengh day, wanted to wrk out at cfit gym, but subsituted 24hour instead. Im not sure people could work out at 24 without mirrors anyhow.
   I hope had a great weekend.
   Donohoe is out.
   PS Anyone found green knee highs kinda jammed up on this necessary item for friday.
9. Unknown Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268021057874#c945333614405109531'> March 7, 2010 at 10:04 PM
10. Thanks Gdawg. Can't wait to be back! Soon!! Donohoe you make me laugh :)
11. Kat Says: http://crossfitomaha.blogspot.com/2010/03/sunday-100307.html?showComment=1268028899900#c5732335916014456051'> March 8, 2010 at 12:14 AM
12. I did 99# c&j for 3x2.
    My back squat was 163# x 15
    Metcon: 155 rx'd (wall ball sucks!!)
    
    Great job today everybody!!