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13.06.17 Monday

16
Jun

13.06.17 Monday

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Strength: 
– Back squat WBF x 3r x 10s (weight by feel) RX+ 78% (1rm BS) 
– Snatch push press – 3 x 5 (no Rack)

* Try to increase WBF from 13.06.10

WOD:
10min Amrap
(no Ripping)

Rx 
250m run = 1 rep
5 thrusters 95/63
250m row = 3 reps
7 Pull-ups

RX+
250m run
5 thrusters 115/ 73
250m row
7 CTB

RX+ (to be performed with in 2min after end of WOD) 
– Snatch pull – 93% (of snatch) x 3 x 2
– Snatch deadlift – 103% (of snatch, 3 sec pause mid thigh) x 3

7 Responses

  1. Bob

    Felt much better today even though Nick and I ran 3.4 miles at Hinckley on Sunday with weight vests.
    10 sets of 3 of squats done at 185, last set were all no reps for depth, re-did last set for correct depth.
    Snatch press was 135, had to drop each time because catch was difficult on my neck and shoulders.
    WOD 2 rounds plus 3 reps at RX +
    Snatch pull and deadlifts done at 115, ran out of time to change weights

  2. Ryan Snyder

    Back squat: sets of [email protected] 185, 195, 205×2, 225×2, 245×4
    Snatch grip push press: sets @ 115, 135, 145, and 155×2
    Wod: 3+1 Rx+
    Snatch pulls @ 95#
    Snatch deadlift @ 155#

  3. Lacretta

    Men’s bar
    Back squats: 65lbs; 75lbs; 85lbs; 95lbs; 105lbs; 115lbs; 115lbs; 115lbs; 115lbs; 125lbs
    Snatch Push press: 45lbs; 55lbs; 65lbs; ran out of time.

    WOD: RX++ Men’s bar at 75lbs
    Rounds = 2

    RX+
    Snatch pull at 75lbs
    Snatch deads at 105lbs

  4. Robert

    Back squat worked up to 235lbs for 3 reps
    Did not get to snatch push press

    WOD
    Rx+ 115 lbs, ctb
    2+1, finished my third run

    After wod 115lbs snatch high pull
    After wod 165lbs snatch deadlift

  5. Cody G

    Back Squat – 3 x 10 sets @ 235
    Snatch Push Press – 3 x 5 sets @ 135

    WOD – 2 rounds + 14 reps RX+

    RX+
    Snatch Pull @ 175
    Snatch Deadlift @ 185

  6. Erik

    Wod
    Rx+ (started with row)
    115 lb thrusters
    Ctb
    2 rounds

    Rx+
    Snatch high pull – 145 lbs
    Snatch dead lift – 165 lbs