Wednesday, September 8, 2010
2010 September 7
Our 6:00pm Olympic Lifting class each Wednesday is designed to provide in-depth instruction on the various squats, presses, and olympic lifts. Light weight is used throughout the class for you to learn and fine tune the basics of these movements. This class is for everyone and is HIGHLY recommended.
Today’s class will cover the Clean.
Overhead Squats, 8 sets of 3 using 65% of 1-rep max (each set starts on the minute)
This will be from the ground and if you squat snatch the first one that counts as 1 rep
then……
AMRAP in 10 minutes:
6 burpees
6 overhead squat (95/65)
6 push press
Core Development:
plank holds
Hold as long as you can up to a minute then 30 sec of rest. Repeat this 5 times.
Post loads and rounds to comments
CrossFit Integrity, Charleston, SC
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Crossfit 9 St. Petersburg WOD for Wednesday: “Rest Day”
Fail.
8 Sets @ 65#
5 rounds, 65# squats, 95# push press
5 rounds + 6 (subbed box jumps for OH squats)
8 sets @ 135#
6 rounds RX
CrossFit Integrity, Charleston, SC
8 x 3 OHS @ 85#
AMRAP: 8 + 2 Rx
Great job 5 pm class!
Bench Press
5-4-3-2-1-5-4-3-2-1
185-205-225-245-255-185-205-225-245-255
OHS
120lbs
WOD
6rnds + 3 RX
CrossFit Integrity, Charleston SC
135lbs
6 rnds +2
115 lbs. OHS
6rnds + 7 Rx
8 sets of 3 at 85lbs
WOD 75lbs 6x’s + 10 burpees
5+7Rx
Planks Rx
5 x 10 ring dips
——————
110# OHS
7 rnds + 2 Rx
4 x 50 sec 1 x 40 sec plank holds
oh, and 65#OHS
8 x 3 OHS @ 65#
AMRAP: 4 + 12 Rx
Great job 7 pm class!
Thanks for the helpful OLY class Matt!
8 x 3 OHS @ 65#
AMRAP: 4 + 12 Rx
Great job 7 pm class!
Thanks Matt for the helpful OLY class!
120 #
5 rounds plus 6 reps on AMRAP
Oly Class
8×3 OHS @ 135
6 rds + 6 RXd
planks
135# OHS
6 rounds Rx
75# OHS (6 Rounds), then 85# (2 Rounds)
7 rds + 8 reps Rx
Great energy 7pm!
Found a new weakness = Plank holds
P.S. For the foodies, it’s Charleston Restaurant week through 9/19. Catch some great deals on 3 courses for $30 at your fav place.
http://restaurantweekcharleston.com/
Found one that isn’t lame! St. Pete’s Crossfit:
Deadlifts 5-5-5-5-5:
185-225-265-295-315PR
Bench Press 10-10-10
160-160-160
Oly class
8 X 3 @ 53# OHS
AMRAP: 5 rnds + 3/58#
plank holds
Great 7 pm class!!
Thanks for the link Lynn
CrossFit Integrity, Charleston, SC
OHS 115 lbs
7 rds even Rx
65# on the 8 sets of 3 OHS
4 rounds + 14 reps
75# OHS x 3
WOD 5rds + 5 Rx
135#
6 rounds +10 Rx
8 sets @ 115
7 rounds +4 Rx
St. Pete’s Crossfit (found one that was open)
Deadlifts: 5-5-5-5-5
185-225-265-295-315
Bench Press: 10-10-10
160-160-160
1RM=185 @ 65%=120lbs…did squat snatch for the first rep/every rep
5rnds + 3Rx again did squat snatch for first rep of OHS
planks: did 30 sec’s on 30 sec’s off times 5 sets
CrossFit Integrity, Charleston SC