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Friday, 16 June 2023

15 June 2023 by 5 Comments

Join us this Saturday, 17 June, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Every 4:00, perform one round of:

21/16 Calories rowed

15 Burpees over rower

9 Alternating dumbbell squat snatches (50/35)

 

4 rounds for quality

 

Strength:

Every minute on the minute perform…

1 Squat snatch at the following percentages

30-40-50-60-70-70-70-70-75-75-75-75%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 11-20 min, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Skill

Comments

  1. jgraceok says
    16 June 2023 at 10:00

    Snatches improved
    WOD
    4:05
    4:06
    4:05
    4:02

  2. Kim Owens says
    16 June 2023 at 10:40

    3:37, 3:47, 4:01, 4:02. W/5#
    Snatches pretty ugly, but 75% of 46#.

  3. sflynn says
    16 June 2023 at 11:15

    3:08,3:09,3:11,3:13 Rx
    Total 12:41
    Built to 4 reps at 100# on snatch. Really liked the setup and I thought the DB squat snatches were a great snatch warmup!

  4. Vernice says
    16 June 2023 at 20:59

    3:33
    3:22
    3:22
    3:29
    @8#

    Sq Snatch 75% of 58.. 44#

    WOD #1 much harder that it looked !

  5. White Ape says
    11 September 2023 at 16:01

    2:57
    3:05
    3:19
    3:19
    12:40 Total Rx

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