Saturday 100626

Ricky Frausto Filed Under:

THE AIR CONDITIONING HAS BEEN TURNED ON FOR TOMORROW'S CLASSES. COME WORKOUT IN SOME MUCH COOLER TEMPERATURES. A NICE CHANGE OF PACE. LETS TRY AND FILL BOTH CLASSES.

WOD
9AM: Dead-lift 3-3-3-3-3 reps
10AM: Power Clean 5x3

For the dead-lift, after a proper warm-up, build up in weight over 5 sets of 3 reps where the last set is your heaviest weight.

For the power clean, after a proper warm-up, build up to a single weight and perform 5 sets of 3 reps using that single weight.

The 9AM class will also be doing a mystery met-con. Come check out what it is........

Post weight to comments/LogWod.

CrossFit Games competitors:
Power Snatch 6x1 @ 90% (Optional) or Rest Day



















Proper alignment and set-up for both the dead-lift and the first pull of the power clean.

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Last chance to RSVP for the gym BBQ out at Curtis Acres on 264th and Dodge. Let me know by email, posting to the blog, or telling me in person at tomorrow's classes that you will most definitely be showing up to.

It is going to be a lot of fun and the team wod in the sand will be a bit different. Come check it out and have a bit of fun in the sun.

4 Responses to "Saturday 100626"

1. Nate Says: http://crossfitomaha.blogspot.com/2010/06/saturday-100626.html?showComment=1277568606666#c1304160067193157790'> June 26, 2010 at 11:10 AM
2. The gym has AC. i would have never guessed.
3. paul Says: http://crossfitomaha.blogspot.com/2010/06/saturday-100626.html?showComment=1277570643628#c3694781511872537555'> June 26, 2010 at 11:44 AM
4. DL: 394x3
   then 10rds of Cindy (CTB pullups). Untimed, but I'd guess about 10 min.
   
   Great work by everyone at 9am!
5. BC Says: http://crossfitomaha.blogspot.com/2010/06/saturday-100626.html?showComment=1277582591240#c1596874270193239'> June 26, 2010 at 3:03 PM
6. Made it in for some 10am fun and joined Paul and a few others for the Cindy variation, 10rd's CTB. I was starting my 8th round when Paul finished so I'm guessing 15:00 give or take. Nice work everyone.
7. Unknown Says: http://crossfitomaha.blogspot.com/2010/06/saturday-100626.html?showComment=1277595985782#c7850247215342095896'> June 26, 2010 at 6:46 PM
8. Final Max Out before the o-lifting meet in two weeks...
   
   Felt pretty good and did ok but still not exactly where I want to be for the meet but close...
   
   Snatch - Ended at 214.. Tried 220 twice and just missed
   
   Clean and Jerk - Ended up at 258 but could have gotten 265... Next time
   
   Front Squat- Build quickly to a 1RM without a belt... Only 5 sets
   Hit 265 and tried my max with a belt from last week and missed it...
   
   Felt like going outside so...
   Metcon
   200m Shuttle Run (25mX8)
   5 Clap Push Ups
   10 Pull Ups
   4 RDS... Not Timed