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13.07.15 Monday

14
Jul

13.07.15 Monday

Strength: 
– Back squat WBF x 2r x 8s (weight by feel) RX+ 88% (1rm BS) 

WOD: 
10 rounds

5 HSPU
4 C&J @ 80%
3 MU (sub 3 Dip and 3 Chins)

RX+ (to be performed Quickly after end of WOD) 
– Snatch pull – 102% (of snatch) x 2 x 2
– Snatch deadlift – 112% (of snatch, 3 sec pause mid thigh) x 2

7 Responses

  1. Ryan Snyder

    Warmed up with 3-position snatches

    Squats: 225, 225, 245, 265, 270 (1rep at this weight was slow and ugly), 245, 225×2

    WOD: 26:58 at 185#
    Notes: HSPUs were with 45’s and an abmat. Used strict for first 5 rounds and then began to kip. MU’s were all unbroken. C&Js slowed me down!

  2. Lacretta

    Back squats: 75lbs; 95lbs; 115lbs; 125lbs; 135lbs; 145lbs; 145lbs; 145lbs
    WOD = 23:31
    C&Js at 90lbs (80%)
    1 abmat

    RX+ after WOD
    Snatch pulls: 85lbs x 2; 95lbs x 2
    Snatch deadlifts: 115lbs x 2

    1. Lacretta

      Correction on RX+ – forgot that I changed to the women’s bar:

      Snatch pulls: 83lbs x 2; 93lbs x 2
      Snatch deadlifts: 113lbs x 2

  3. Robert

    Back squat 75, 135, 205, 205, 205, 225, 255, 255, 255, 255

    Wod 165
    Scaled had to do chin ups and dips

    No after wod work

  4. Paul

    Back squat: 185,225,255,275,295,315,330×2
    WOD: timed out, 9 + 7 Rx+. First 5 rounds @185, then 165.
    Very challenging.
    Snatch pull: 215
    Snatch dead: 235