Snatch grip dead lift
3-3-3
85% to 105% of your 1 rep max snatch
Then for time
10-9-8-7-6-5-4-3-2-1 of dead lifts at 45-50%?of your one rep max
1-2-3-4-5-6-7-8-9-10 of pull ups
(complete 10 deeds then 1 pull up, complete 9 deeds then 2 pull ups,etc.).
Post wod
3x8 bent over rows
100 double unders or 5 minutes of double under skill work.
Snatch Deads: 95-105-125-135
ReplyDeleteMetcon: 5:48 @ 225#
Post: 3x8 rows @ 95#
100 DU's... so much easier in the morning when not thinking as much. Derek's quote this morning fits well: "the harder you try at them, the harder they get."
This looks like fun, but it also has major potential to give me a brain fart. You know I get a little slow after work. I just saw all those numbers and cringed. lol.
ReplyDeleteSnatch deads: 100-115-125-140.
ReplyDeleteMetcon - 5:20 @ 160#, this was a fun one, last two sets of pullups were tough.
Snow football at 3:30 in Oz park today. If you're coming, my number is 847-414-935one.
Hey Everyone,
ReplyDeleteI wanted to let people know that I have some spots open on my ice hockey team. I play at Johnny's Ice House (Madison and Loomis and Madison and Western) in the B league. I know that we have some new people that have joined CFC that play hockey. If you are interested please email me.
charlescmiller@gmail.com
League goes from April to August - one game per week and sometimes two.
Thanks
Matt Repecki get on my team, you to John G! I know it is not A league lets do it.
ReplyDeleteThis was a fun one!
ReplyDeleteSnatch grip deadlifts @ 43, 48, 53, 58#
Metcon: 7:33 @75#. My last measured deadlift max was 148# in december, but I figured i've improved, so I went a llittle heavier than the 45%, which was just fine. Pull-ups with blue or green band, depending on set.
Post wod: 2 hours of snow monkey in the middle and some sledding too.
snatch grip DL: 95-110-120-135 (sets of 3)
ReplyDeletemetcon @ 145# (50% of 1RM): 4:40.
post: 100 DUs, 3x8 95# bent over rows