Tuesday May 20th (and Friday, Saturday and Monday)

A. Behind the Neck Jerk, build to a max single
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
C1. Squat Clean Cluster, 1.1.1 @ 65kg x 5 sets, 1:30 min
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min

A. 200
B. Started at 50kg and only went to 65kg. I’m having trouble once I get to 65 with my pull.
C1. Squat cleans with 65kg felt good after working on the blocks
C2. 20lbs
D1. 20lbs
D2. 7-7-7

Friday WOD:
Went to CrossFit Doom Room in Oklahoma City for a Crossfit Weightlifting Trainers Course. They were in the middle of moving from their location to a bigger and better location right across the street. Their squat racks were broken down so I had to improvise.

A. 1 Snatch + 1 Snatch Balance; work up to max; 135#
B1. Snatch Pulls 3-3-3 65kg
B2. Seated Box Jumps 1-1-1-1 X 3
B3. DB BP X 10 X 3 (50#db’s)
C1. Back Squat 85kg X 3-3-3 (wasn’t able to do on Friday)
C2. Weighted Ring Rows X 3 (wasn’t able to do on Friday)

Saturday:
12 Min EMOM:
Odd: 10 CJ 50kg (that didn’t happen I only got 5 per set)
Even: 10 NOPUB

Monday:
A1. Back Squat @30×1 X 3-3-3 85kg
A2. 1 Arm DB Row @30×1 X 5/arm X 3 50#DB
+
5 min 75% 3 Min Rest:
1. 5 KB Snatch each arm / 100 m run (4 sets)
2. 15 Wall Balls/ 150m Row (3 + 15) Did thrusters
3. 150m Row/5 GHD Sit Ups/5 push ups (4)
4. 15 KBS 1pd/ 10 GHD Sit ups (4 + 15)
5. 30 sec bear crawl/30 sec box jumps/ 60 sec jump rope

Great CrossFit Weightlifting Seminar at CrossFit Doom Room in Oklahoma City!  Great box for seminars!

Great CrossFit Weightlifting Seminar at CrossFit Doom Room in Oklahoma City! Great box for seminars!

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