Thursday, November 13, 2014

23.3

STRENGTH

    1.  Front Squat (do these instead of class Back Squats...do not squat twice)
         3 @ 75%, 3 @ 85%, 3 x 2 @ 95%

     2. 15 Minutes to Est...
         1 Rep Max Squat Clean
             Go from blocks, above the knee

     3. 15 Minutes to Est...
         1 Rep Max Jerk

CLASS WOD
    500M Row
        then
    15-12-9
    Hang Power Snatch
    Toes to Bar
     HSPU

COMP WOD
    5 Min AMRAP
    20 M KB Farmers Carry
    9 Double Arm Russian KB Swings
    7 Double Arm KB Snatch
    5 Double Arm KB Hang Clean and Jerk
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2 comments:

  1. AnonymousNovember 13, 2014 at 11:24 PM

    Front squat: 3@155 3@175, 2@185 PR, 1@190(failed second one), 1@190(f)

    Class WOD:
    500 meter row
    Then
    15-12-9
    Hang Snatch @85
    T2B
    HSPU
    9:02

    All I had time for today.

    ReplyDelete
  2. UnknownNovember 14, 2014 at 12:27 AM

    Front squat: 3@165, 3@185, 2 x 2 @ 205, 1 @ 225 (PR! - previously 215)

    Back squats: got a few singles in at 225 - 235

    Class WOD:
    500 meter row
    Then
    15-12-9
    Hang Snatch @ 75#
    T2B
    HSPU

    10:0? I think...I'll have to check the whiteboard

    ReplyDelete

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