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Old 03-28-2013, 07:35 AM   #1
Garrett Loughry
Member Garrett Loughry is offline
Join Date: Mar 2013
Location: Edgewater  FL
Posts: 12
New to crossfit/ American Open 2013 goals

I'm new to crossfit as a sport, I picked it up to compliment my Olympic lifting because that is my main focus. I'm here to learn about diet, share workouts, and gain experience from other crossfitters/ Olympic lifters. If anyone has any suggestions on workouts that would help my olmypic strengths it would be appreciated. As of now I haven't been tracking my WOD's but I will start that soon!

Power Clean 135 x stretch and warm-up, 185x1,205x1,225x1,245x1,255x1,260x1
Power Snatch 135x1,145x1,155x1,165x1
Clean Pull 185x3 @ 8 sets
Speed/Drop Clean 155x3,165x3,185x3,195x3,205x3
Clean Dead 255x5,275x5,295x5

Jerk Push Press (5x5) 135,145,155,165,175
Snatch Rotation 25x20,25x20
Arnold Press 20x10,20x10
Hold in Split Jerk @ 6sec 135x3,155x3,175x3,185x3,195x3,205x3
Jerk 135x5,185x5,225x5,245x3,255x3,265x3,275x3
BN Jerk 185x8,185x8,185x8
BNPPSG 45x15,65x10,75x8

Snatch+OH Squat (max triple) 95,115,135,155
Clean, 2FS (max double) 185,205,225,245,265,275
Front Squat 8x4 @ 275#

Today's workout on it's way!
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Old 03-28-2013, 03:58 PM   #2
Garrett Loughry
Member Garrett Loughry is offline
Join Date: Mar 2013
Location: Edgewater  FL
Posts: 12
Re: New to crossfit/ American Open 2013 goals

Today I really focused and got some good numbers. Mind you I do a WOD every morning Tues, Thurs, Fri.

Snatch 95xwarm-up, 135x3,155x3,175x3,185x3,195x3
2 Pull, Clean, Jerk 185,225|255,275,285
Front Squat 275,295,315,335,345 (max triple)
RDL 275,295,325,335,345,365,385,405 (All sets of 4)

I'm trying to make my way to the American Open this year as a 77kg and think I'm on my way. Any advice feel free to jump in. I'll start putting my diet on here too.
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