Sunday, February 8, 2015

2/9/15

1. Snatch complex:
Snatch dead + snatch pull + snatch: work up to a heavy set
*12:00 cap*

2. Snatch: 3X1 @ 80% of heavy set

3. WOD

How many rounds/reps can complete in 5:00?
20 burpees
2 chest-to-bar pull-ups
18 burpees
4 chest-to-bar pull-ups
16 burpees
6 chest-to-bar pull-ups
14 burpees
8 chest-to-bar pull-ups
12 burpees
10 chest-to-bar pull-ups
etc...

Post loads and score to comments


This week at BBCF:
Tuesday
Strength: front squat
WOD: thrusters and situps

Wednesday
WOD: deadlift and pushups

Thursday
Strength: clean complex
WOD: clean and tuck jumps

Friday
Strength: push jerk
WOD: upperbody circuit
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7 comments:

  1. BKFebruary 9, 2015 at 8:05 AM

    185# (meant to do 175, but I can't count...)
    52 reps rx

    ReplyDelete
  2. AlyxFebruary 9, 2015 at 12:24 PM

    75# with terrible technique.. 70# much better, 60# for singles
    WOD: 80 reps rx

    ReplyDelete
  3. dnlFebruary 9, 2015 at 3:24 PM

    80#, see alyx's comment about technique and apply here. finally had good technique when i went way down in weight... learning curve...
    61 reps RX

    ReplyDelete
  4. RalphFebruary 9, 2015 at 7:13 PM

    120
    57rx

    ReplyDelete
  5. UnknownFebruary 9, 2015 at 9:37 PM

    115#
    61 reps (2x black band pulls)

    ReplyDelete
  6. audrey.ale81February 10, 2015 at 9:31 AM

    120#
    62 RX

    ReplyDelete
  7. MaryFebruary 11, 2015 at 10:51 AM

    95#
    57 (banded C2B)

    ReplyDelete

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