Strength:
Snatch*
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%**
For max reps at 80%
*These are squat snatches. Catch/receive the bar at the bottom of the squat.
**At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2 second pause.
Conditioning:
Complete as many rounds as possible in 4 minutes of:
20 Wall-ball Shots (20/14) @ 9′
40 Double Unders
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
10 Hang Power Cleans (135/95)
40 Speed Skips
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
20 Toes-2-Bar
40 Singles
For Score
Mobility:
Single Leg Flexion – 1:30/leg
Overhead Tissue Smash – 1:30/side
Ball Tack and Floss – 1:30/side
Post load and reps, score, and experiences to comments
T.
CWod
Three round total = 385.
19 bonus burpees.
Rx except for 63# hang clean.
D.
Cwod
Three round total = 418
15 bonus burpees.
Rx except for 125# hang clean.
SWOD: 3 reps at 52#. Elbow is a bit tweaked today.
CWOD: 3 round total = 353 (2 full rounds, 2 rounds + 10 reps, 1 round + 45 reps, 18 burpees). Mod: only did 8#WB due to elbow, 53# HPC.
SWOD:
tried to get a new 1RM on Snatch….same as old PR – 145#
CWOD:
2 + 3 (123pts)
3 + 5 (155pts) – HPC 120# (65% of 1RM)
1 + 10 (70pts)
TOTAL = 348
SWOD:
3 reps @ 165
CWOD:
3 rds +15 reps = 195
4 rds +5 reps = 205
3 rds +40 reps = 220
Total: 620
SWOD: 3@120#
CWOD: 395 Rx