28
Jul
13.07.29 Monday
From 30th to 1st, an Amazing three-peat! congrats Rich… and Sam Briggs takes the win for the women!
Strength:
– Back squat work up to to 93% or less x 1rep (No maxes, you will have an opportunity on Friday)
– Power snatch – 60% x 1 x 5s
WOD: (06.22.11)
15 /12/ 9_Deadlifts (225/193)
100/ 75/ 50_Double unders
RX+ (to be performed Quickly after end of WOD)
– Snatch pull – 80% (of snatch) x 2 x 3
Back Squat: 95×5, 135×5, 165×5, 185×3, 225×2, 255×1, 275×1
Power Snatch: 95×5, and 125×3
WOD: 5:14 as Rx
Snatch Pulls: 135×2, 145×1
Back squat: 135×6, 185×4, 225×2, 255×2, 295×2, 315×1, 325×1, 335×1, 345×1
Power snatch: 135 x 5
WOD: 7:19 Rx
Snatch pull; 165
Back Squat: 83lbs; 103lbs; 123lbs; stopped at 143lbs (93% of previous 1RM before this past Saturday)
Power Snatch: 53lbs (60%)
WOD
Deadlifts scaled at 153lbs
Double unders
Time – 7:38
RX+
Snatch Pulls: 83lbs
No back squats.
Power snatch 93×5
WOD: 12:58 RX
Back squats
135, 185, 225, 245
Wod 7:31 done at RX good day for dubs, good chunks 15- 20 unbroken
Back Squat – 255 lbs.
Snatch Pulls – 135 lbs.