WOD 29 November (AM)

29 Nov

Skill: snatch warm ups

Strength: back squat 5-5-5+ @ 65%, 75% and 85% (of 1RM/90% from previous cycle + 5kg)

Metcon: 21-15-9 hang power snatches (40/25) and bar facing burpees … followed by 25 box jumps (clock stops after the box jumps)

2 thoughts on “WOD 29 November (AM)

  1. Cheers Chris, found the snatchs quite tough after the burpees…..

    back squat 5-5-5+ @ 65% (80kg), 75% (92.5kg) and 85% (105kg – 10 reps)

    WOD:

    21-15-9
    hang power snatches 50kg
    bar facing burpees

    followed by 25 box jumps (Green box clock stops after the box jumps)

    Time: 12:03

  2. Thanks Chris,

    back squat 5-5-5+ @ 65% (70kg), 75% (80kg) and 85% (90kg – 6 reps)

    WOD: Pretty nasty – 40kg on the Snatches. I hate burpees. Box jumps at the end really got the heart rate up.

    Don’t know what my time was….

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