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13.08.05 Monday

4
Aug

13.08.05 Monday

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Strength:
– Snatch (full) – heavy single then; 80% (of hs) x 1 x 3
– Back Squat – WBF 3r x 4s / Rx+ 90% x 1, 75% x 3 x 3
– Good Morning – 3×5 (very light)

WOD:

22-16-10

Bar faced burpees
OH bb Lunges 115/ 78 (no behind the neck racking)

RX+ to be performed after WOD:
– Segment Snatch Pull (at knee) + Snatch Pull – 90% (of sn) x 1+2 x 4s
– Zercher squat 3r x 2s (no rack)

3 Responses

  1. Lacretta

    1 mile run

    Full snatch at 73lbs; then 53lbs x 3
    Back squat: made it to 133lbs (75%); then 113lbs x 3; 103lbs x 3; 103lbs x 3

    WOD (dropped to 73lbs after feeling a pull of some sort in hamstring)
    Completed at 13:20

    No RX+ (rolled hamstring and lower back)

  2. Cody G

    Snatch1 x 3 @ 145
    Squat 3 x 3 @ 265; 1 @ 315
    Good mornings 3 x 5 @ 95

    WOD – 8:59 @ 95#

    Snatch pulls 4 sets @ 165
    Zercher squat 3 x 2 @ 135