Snatch - 75% x 1
x 3
- Snatch pull off 3inch riser - 90%
(of snatch) x 3 x 3
- Clean & jerk - 75% x 1 x 2
- Front squat - 84% x 2 x 4
Strength- 21 reps @ 65% of your max deadlift
rest 3 minutes
15 reps @ 75%
rest 3minutes
9 reps @ 85%
Wod- "Cindy"
AP- 50 ring rows (hip thrust, or life skill)
21-15-9 Deadlift
ReplyDelete265-315-345
Cindy
21 rounds + 12 reps
snatches -- did up to 215, failed multiple times on 230/235
ReplyDeleteclean and jerk -- worked up to 275, failed 285
DL -- 285x21, 315x15, 345x9
cindy -- 19+4
Snatch: 75 x 1 x 3
ReplyDeleteSnatch Pull: 90 x 3 x 3
Clean and Jerk: 105 x 1 x 2
Front Squat: 125 x 2 x 4
Deadlift series...used 200lbs as my max since I don't know it AND needed to work on form over having the weights
21 reps @ 130, 15 reps @ 150, 9 reps @ 170
Heading back to do Cindy later tonight!
Cindy: 11 + 20 reps (could not keep it moving as well as I wanted to...)
Deletesnatch 95lbsx1x2 100lbsx1x2
ReplyDeletesnatch pull 120lbs
C & J 120lbsx1x2
FS 170lbs
DL 21-15-9 reps 170lbs-200lbs-225lbs
Cindy 23 rounds + 13 reps
50 ring rows
O-Lift
ReplyDeleteSnatch 135 x 1 x 3
Snatch Pull 155 x 3 x 3
Clean & Jerk 175 x 1, 185 x 1
Front Squat 205 x 2 x 4
Strength - Deadlift
21 @ 275 (unbroken)
15 @ 305 (10,2,3)
9 @ 335 (5,4)
Wod - Cindy - 14 rds + 12