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12.11.16 Friday

15
Nov

12.11.16 Friday

In Case you wanted to know what the surprise was! And it was “karabell” not “marabell”

Rx (reference 12.11.09)
Power snatch – heavy 4, 95% x 4, 90% x 4
Snatch pull – heavy 6, 95% x 6, 90% x 6

Rx+ (reference 12.11.09)
Power snatch – heavy 4, 95% x 4, 90% x 4
Snatch pull – heavy 6, 95% x 6, 90% x 6
Jerk split squat – heavy 6, 95% x 6, 90% x 6

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk – not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.

WOD: 

21-15-9

v-sit-ups
deadlifts 225/183

* 250m run btw sets

HSPU/NPush: day 5

2 Responses

  1. Lacretta

    Rx
    Power snatch – 63lbs
    Snatch pull – 53lbs

    WOD: 21-15-9
    V-Sit-Ups
    Deadlifts/123lbs
    250m run btw sets

    Day 5 of NPush-ups