Sunday, September 15, 2013

9/16/13





















Rogue Wrist WrapsWe are doing a lot of snatch and jerk this week. All those overhead movements can take a toll on your wrists. The Rogue Wrist Wraps provide the support your wrist need when the barbell is overhead. Let a coach know if you have any questions about Rogue's Wrist Wraps!


Snatch complex:
Snatch dead + below the knee squat snatch: work up to a heavy single
*10:00 cap*

Pause back squat: work up to a heavy single
*3 second pause at the bottom position*
*8:00 cap*

WOD

How many rounds/reps can you complete in 10:00?
6 handstand pushups
8 toes to bar
5+5 pistols


Post loads and score to comments:


This week at BBCF:
Tuesday
WOD: pullups, front squat, burpees

Wednesday
Strength: snatch complex
WOD: burpee, box jumps, run

Thursday
WOD: run, thrusters

Friday
Strength: clean + jerk complex
WOD: wall ball, double-unders

15 comments:

  1. 120, 245, 4+14 (pike, box pistols)

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  2. This comment has been removed by the author.

    ReplyDelete
  3. 90#
    220#
    3rds (blue, box)

    ReplyDelete