Announcements - we will meet in the 3rd floor weight room
Equipment required - towel
Warm-up and instruction - I will walk around to each group and ensure everyone is tracking on the points of performance for the movements. Start w/ a light load and work-up to your WOD weight.
WOD -
Part 1: You have 15 minutes to work up to your 1 rep max for the squat snatch.
Part 2:
5 rounds for time
12 x bench press (135/95)
24 x air squats
NOTE: USE A SPOTTER and scale as needed!!!
Post load for snatch and time for Part 2 to comments.
6 comments:
Worked on form for squat snatch for a little while and then worked on power snatch - made it to 75#. 6:45 for part 2.
Got up to a successful 75# on the Squat Snatch, attempted 95# but didn't get it. 7:15 for part 2 with the bench scaled to 115#.
I worked up to 115# on the squat snatch, which ties a PR. I just can't get past the mental barrier of 115! I had 125# high enough, but couldn't throw myself under it!
6:03 as rx'd on Part II. Round 5 of bench was TOUGH!!
I did this last night, worked on power snatch and squat snatch. got my 1RM up to 115 which is ten pound heavier than last time. Also, did 50-40-30-20-10 of knees to elbows and box jumps w/ a 30 inch box. destroyed my hands though..
press and deadlift. worked up to 115x4 and 295x3 respectively.
then..
50 reps in as few sets as possible:
L-Pullups: 15,12,10,9,4
Dips: 16,15,19
very tired today. the 50 rep things were miserable.
did some light deadlifts instead of the snatch (worked snatch another day at 65#...)
8:05 for part II
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