Hang Stanches

BB Gymnastics
Hang Snatch
40
50
60
70
75
77.5 PB
80 PB

Conditioning
For time
5-4-3-2-1
Hang snatch - 60kg
Bar muscle ups

4:08 Rxd

I had 2 failed snatches through out, first fail was the last rep on the round of 4 and the second fail was the last rep.

OLY Work, CFT Class & Redcar Gymnastics Club

OLY Work:

Snatch - Heavy single

50

60

70

75

77.5 FFF

On the Minute Every Minute for 10min:

Power snatch at 60kg

This wasn't as hard as i expected, next time i will either go every 30 seconds or 2-3 reps touch and go each minute.

Conditioning:

For time:

Run 800m

3 rounds of -

15 Double unders

15 H/R push ups

15 Box jumps - 14"

Run 800m

10:02 Rxd

Still suffering with a cold which made the running hard, it's difficult to get enough oxygen in when you can't breath through your nose! Hand release push ups broken in the second and third round.

Gymnastics:

A small group of us made a short trip to Redcar Gymnastics Club to join in with their adult class. The class focused on flexibility and basic gymnastics, we were then free to have a play on the equipment. I concentrated on handstand walks and the bars working on my bar muscle ups. I managed a new PB handstand walk, making it ~10m before crashing to the floor in a heap. 

Hang Squat Snatch

BB Gymnastics
20 minutes Snatch technique work from the hang.

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

30, 40, 45, 50, 60, 65 Fx4, 65 PB

Conditioning
8 minute AMRAP of:
15 Step Down Box Jumps 24″
20 Burpees

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

4 Rds + 2 reps

Hang Squat Snatch & Bodyweight WOD

Hang Squat Snatch 2-2-2

45
50
55 F, F
52.5

Thougt i had loaded up 52.5 on the 55 set, only realised when i went to strip the bar so i done another set with the correct weight. Was close to making both the lifts at 55.

WOD

5 RFT:
20 Double Unders
15 Air Squats
10 Broad Jumps - 6ft
5 Toes to Bar

5.30 Rxd

First and last round of DU's broke 2-18, 12-3-5, rest of the sets unbroken. All other movements unbroken.

Hand Squat Cleans & Jackie

Hang Squat Cleans

40x3
45x3
50x3

Working on speed under the bar. Noticed i can't keep the hook grip for mulipul reps.

Jackie

1000m row
50 Thrusters - 20kg
30 Pull ups

8.43 Rxd PR

PR by 46 seconds!

Row split was around 3.40. Thrusters broken 10, 10, 5, 5, 5, 5 with a couple of breaths in between. Pull ups broken 10, 5, 5, 5, 1, 1, 1, 1, 1

Hollow Rocks - 2x15

L-Sit Max hold x 3 - 11, 7, 4

'Challenge of the Month'

Max distance to throw 9kg slam ball - must be thrown from two hands from the chest, feet can't cross the line.

I managed 20.5ft after a few attempts.