Click the pic to view the gallerySnatch - work up to a max single rep. Finish with a set of 15-20 at the highest weight possible.
Here is our max set of 5 we did recently for reference.
Karen: 55/33 x 20
Lorie: 55/33 x 15
Dani: 53/33 x 20
Dean: 120/67x20
Mark: 155/115 x 20
Matt: 155/115 x 15
Adam: 145/95 x 20
Steve: 125
Nate: 75
Brenden: 105/75
Mike: 145/95 x 20
Catherine: 65/55 x 15
TJ: 140/95 x 20
Kyle: 115
Don't forget to put your weight for your set of 15-20 and how many reps you did. Next time you not only want a higher single rep max but more weight for the same number of reps.
Lifting Class
5-5-5 Deadlift
Karen: 123, 133, 143
Strength WOD
12-9-6
KB Swings (16kg)
Pull-Ups
Sprints (200M)
Karen: 9:10 (mod)
9 comments:
Ian, is it cool if I come in at around 9 or 930 to practice these and do the WOD? I have work at around 12
TJ
Hey TJ, if you mean the morning obviously it is too late and no one was there anyway. Always best to call me on my cell - 720.201.6054. I would not have minded at all if you gave me a buzz yesterday to inquire. Sorry we didn't connect on that earlier.
Shoot, my bad. Lesson learned.
TJ
Way to get a WOD in Derek.
Can't make the work out today....homemade WOD - "CORE"
Max rounds in 20 minutes
10 - sit ups
10 - STS (45# plate)
10 - Floor Sweeps (or whatever they're called) 145#
10 - KTE
Completed 4.5 rounds....had to run up 2 flights of stairs to do the KTEs, I'm sure that cost me at least 3-4 rounds :)
67x20
good job Derek
95x20
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