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
185# (meant to do 175, but I can't count...)
ReplyDelete52 reps rx
75# with terrible technique.. 70# much better, 60# for singles
ReplyDeleteWOD: 80 reps rx
80#, see alyx's comment about technique and apply here. finally had good technique when i went way down in weight... learning curve...
ReplyDelete61 reps RX
120
ReplyDelete57rx
115#
ReplyDelete61 reps (2x black band pulls)
120#
ReplyDelete62 RX
95#
ReplyDelete57 (banded C2B)