Barbell:
4x3 - Touch and Go Power Snatch(3RM)
4x3+1 - 3 Behind the neck snatch grip push press + 1 overhead squat (AHAP)
Strength:
Bench
Heavy 1 Rep, then
5x3/ 5x5
Superset with 1 arm KB rows
WOD:
4 RFT
5 GTO @ 95
10 T2B
15 BOX JUMPS @ 24
Cash out:
4x3 Negative Pull-ups, 3xMAX push-ups
Traps Exclusive:
"Framanda"
21 Thrusters
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups
Barbell:
ReplyDeletePower Snatch: 115, 135, 155, 155
BtN PP + OHS: 115, 135, 135, 155
Strength:
Bench 230 x 1
205 , 5x3
WOD:
DNF(9th box jump on round 3 cut my shin open...) was @5:00
Cash Out:
Push ups: 1(with band) x 20, 1(without band) x 20
BBC:
ReplyDeletePS - 4x3 @ 115
BTNPP + OHS - 2x3+1 @ 95, 2x3+1@115
Strength:
bench - worked to 170 for 1
working sets - 5x3 @ 155
cond:
11:30, finished 30 sec to spare (12 min time cap)
gotta work on t2b a lot, they were my limiting factor
cash out:
2x3 pull up negs
2xME push ups