Thursday, October 15, 2020
Buff Goon
The Smolov continues today in the session 2 segment. If you want to squat during class you are able to do so but if not you will Snatch.
Have a nice Thursday!
Hey everyone Kelly’s last day of coaching is today so if you get a chance come and get one last class. We hopefully will see Kelly coaching again someday at CFGB. Thanks Kelly for everything you’ve done for me, my family and this little gym of ours. 🇺🇸👊🏼
1.) EMOM for 20 minutes
1 Snatch @ 70%
2.) Buff Goon
9 minute AMRAP
5 Muscle Ups
10 Shoulder to Overhead 205/145lb
15 cal Assault Bike
3.) 20 minute AMRAP
10 Stiff Leg Deadlift 95/65lb
10 Supinated Grip Bent Over Row 95/65
10 Good Morning 95/65lb
10 Back Extension
Session 2:
– Split Jerk 2-2-1-1-1
Note: start at approx 80% working up to heavy 1RM, use the blocks
– For time:
50 Pull-ups
30 Chest to Bar Pull-ups
10 Bar Muscle ups
– Back Squat 1 x 3@ 60%, 1 x 3@ 70%, 1 x 3@ 80%, 2 x 3@ 95%
Note: maintain approx 3 – 5 minutes between sets
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Kenzie Christy
9 rounds 0:30on/off each movement cal row 104 burpees 93 cal bike 85
split jerk technique stuff 125-155
50 pull ups then practiced chest to bar
light day
7
0
Mike Cegelski
2+ 4 S2OH 155#
Box Bar MU/
Snatches up to 125#
PM
Split Jerks and Back Squats. 1 rep at 320 (95%)
8
0
Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200# then 10 Snatch Pulls @ 225#
C&J: 135,165,185,205,225,235,245,250#, then 10 Clean Pulls @ 275# / 10 Sandbag Cleans @ 100# followed by 10 Sandbag Cleans @ 200# / EMOM10: 8 Knees 2 Elbows for 80 total / 100 UB Heel Touches while lying on back.
0
0
Sarah Anderson
2 rounds + 7 S2OH (105#, scaled to strict pull-ups)
Back squat 105/125/145/165
1
0
Theresa Rosenquist
2R + 5/10/9cals**
**sub’d: Ring transitions/#30 SA S2O; BS:115/125/135/145 (box sq.); #3 = 5 thoughtful and purposeful rounds in 18 min(#65). PEC: 4x{250m row + 200 SU.
8
0