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Wednesday, August 29, 2018

Ireland

More Power Snatching from the Blocks today. I hope you’re all enjoying the fact that we are all lifting in the Weightlifting area! There is something special about throwing around some colorful kilo plates and quality Weightlifting barbells. We have the resources and I intend to make them all readily available for all to use because I want to see every member of CFGB be able to compete in a weightlifting competition if they so choose. I also want to give some props to the classes that have gone through the Weightlifting area since we’ve started using it for classes as every time class is through the bars/plates/blocks are put back where they belong. Thank you!
Have a great Wednesday. 
1.) 5 Power Snatch @ High Hang every 3 minutes for 3 rounds to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 5RM 
5 Snatch @ HH @ 90% of 5RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Ireland 
21 cal Assault Bike 
50 Double Unders 
15 cal Assault Bike
50 Double Unders 
9 cal Assault Bike
50 Double Unders 
15 cal Assault Bike
50 Double Unders 
21 cal Assault Bike
*2.) 10 Rope Climbs for time
*3.) 30–20-10
Hang Power Clean 115/85lb
Ring Dips 
*4.) 5 x 500m Row, rest exactly 2 minutes between each row
*5.) 5 rounds
10 Back Extension
10 Wide Grip Strict Pull-ups

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Alyssa DeNoble
11:48
^35kilo. Hpc and dip ec
11
0
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Bill Binsfeld
9:57
50-60 KG Sn
13
0
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Bradley Boockmeier
8:37
165# HH Power Snatch. But this time was from the blocks
17
0
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Cassie Christianson
12:38 died 😵
43 kilo snatch then 40, then 38
6
0
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Christopher Adam
7:19; 65k,60k,50k
3Rds BS 10rm @265 12rep max of 235
17
0
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Dusty Neubauer
10:37 50kg snatch
16
0
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Grace Adler
15:00rx 🐢🚴🏻‍♀️
Snatch ^30kg. 30kg, 29kg
10
0
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Grant Soletski
50k 11:43
2
0
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Jamie Neubauer
10:56 ewwwwww
15
1
Told ya!!!!
Alyssa DeNoble
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Jason Haw
9:42, SU's with 5 attempted DUs each round that ended badly each time.
Snatching like a boss??? 40kg I think...
6
0
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Jason Nobles
8:21
Straight calorie row sub
10
0
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Jennifer McFall
13:40 singles x100
Snatch 85.8lb max, then 83.6lb then 79.2lb
11
0
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Jim Koehler
14:04
40/5, 50/5, 60/5 then 55/5, 50/5
9
0
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Justin Peterson
7:29
(Monday/Tuesday Leg Rehab) HH Power Snatch up to 75kg
16
0
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Kelsey Waack
Rest Day
2
0
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Krystal Lowney
10 mile run
Comfortable pace😊
17
0
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Laura VanderKelen
10:13
Snatches ^40 kg, then 37kg & 35kg; 10 rope climbs 7:40; ghds/planks done in 8:30
4
0
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Lauren Kalil
11:50
95# hang PS, 23 strict pull-ups, Bulgarian split squats, gymnastics work
13
0
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Mary Stueber
16:45
30-25 snatch
11
0
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Megan Vogel
9:41
HC 49-54kg. 2x10 Bulgarian 35#. 3rds 10back ext/10 push ups. + Mob.
14
1
Long leg advantage add :30 sec please!
Nate Hall
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Michael Green
10:48 RX
63k snatch
7
0
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Michael Heim
7:25
Snatch up to 75kg
6
0
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Nate Hall
Under 10
Snatched
14
0
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Paula Soletski
15:09 rx. 27kg sntch, 25,23kg
14
0
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Pauly VanderKelen
7:29
Tripped 6 times in my second set of DUs :( Snatch sets of 5 dropping to blocks and resetting after every rep: 40 WU, 50 WU, 60, 65, 70, remaining 2 sets @ 70 kilos as well. 10 rope climbs complete in 2:30 PR! / GHD sit-ups and planks from yesterday complete in 9:00.
1
0
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Pratik Gupta
11:31 and Snatches 40,45,50!
12
0
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Scott Adler
9:15 (100 sus)
70, 65, 60 # sn
13
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Sylvia Christensen
14:40
“Hylander” from 5.26.18. AMRAP 20 (with partner, switching each round) 200m run, 12 FS, 40 DUS. 9 rounds + 11 FS. Then 4 rounds (w/ partner) 2:00 ME Sandbag over shoulder, 1 min rest, 2:00 ME cals on rower. That was death
10
0
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Theresa Rosenquist
11:26**
**50 SU v. DU 👵🙄 Mega Banded Mobility post.
0
0
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Timm Uhlmann
done
2
0
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Tina Schmidt
10:05
12
0
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Tom Fameree
8;54. Rope broke, thanks Alyssa for rushing to get me a replacement
21
1
No prob!
Alyssa DeNoble
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Yvonne Otero
18:38, 45# plate step ups
15 - 25# snatch
13
0
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