WOD 130826

WOD 130826a

Strength
Snatch Grip Press 5-5-3-5-3-1

MetCon
For Time
15-10-5
Power Snatch 115#/45#
Chest 2 Bar Pull Ups/Assisted Pull Ups/ Jumping Pull Ups
Box Jumps 30"/24"

___

WOD 130826b

OLY
15 mins to establish Clean & Jerk 2RM
**not letting for of the bar for 2 reps**

Strength
Clean & Jerk 5x2 at 90% 2RM
2 second pause at bottom of front squat
2 second pause at the jerk (split or push jerk)
** this isn't a heavy heavy lift... form with explosiveness and control is the key)

MetCon
Run 400m
25 Burpees
25 Pullups
Run 800m
25 Burpees
25 Pullups
Run 400m
25 Burpees
25 Pull Ups
Penalty: 5 Burpees every time you let go of bar

Geoff: sub 19 minutes + 2 penalties
*didn't use the timer*

Arvin
OLY
175#

Strength
155#
For the longest time I thought that if I widened my grip for press, jerk, etc. that in shortening the distance I have to put up the weight, that it would be easier. Today I realized that my shoulder strength works differently. I am actually far stronger keeping a closer grip. I noticed this when I had done cleans today and it was an even more noticeable when I did my jerks. Even though the distance the bar has to travel is farther with a closer grip, my shoulder strength negates it. I am curious to see what my CnJ is with a closer grip!!!
Cleans
Set #4

Cleans last set

Metcon
23:50