(A) Snatch
12min to find a Medium - Heavy Single
THEN EMOTM x 8, Perform
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%
(B) Work - Rest
30 x KB Snatch (15/arm)
15 x Burpees
Run 250m
RECOVER 1min
20 x KB Snatch (10/arm)
10 x Burpees
Run 300m
RECOVER 1min
10 x KB Snatch (5/arm)
5 x Burpees
Run 400m
NOTE: Choose own weight on KB Snatch
A) worked up to 37.5kg
ReplyDeletehas been a while since I have been medically allowed to snatch. So stuck with 35kg EMOTM x8, no variance.... worked on form.
B) WOD @20kg 14:33
A) Struggled with snatches this morning
ReplyDeleteGot to 80% = 20kg
B) WOD
4:13,
8.:41
12:40
A) 68kg - missed one of the 75% lifts and the 85% so repeated the 85 attempt over going higher
ReplyDeleteB) 4:16, 8:32, 12:27 @ 24kg for the kb
Nice and cruisey wod
A) worked up to 45kgs
DeleteB) 12.21 really feeling it after 3 weeks off
A) 47.6kg, % off that.
ReplyDeleteB) 16kg KB
4.06, 8.29, 12.08
A) Skipped part A and did some physio
ReplyDeleteB) 10:09 with 24kg KB
0:00-3:14 (3:14)
4:14-6:47 (2:33)
7:47-10:09 (2:22)
A) heavy @ 28.5Kg but went heavier on the second 85% @25
ReplyDeleteB) total time (including rests) 13:19
(A) 2kg Snatch PR!!! - 67kg #penrithgains *half squated 70kg 3 times - so close ;/
ReplyDeleteEMOTM off 65kg
1 @ 70% - 45kg
1 @ 75% - 48kg
1 @ 80% - 52kg
1 @ 70% - 45kg
1 @ 75% - 48kg
1 @ 80% - 52kg
1 @ 85% - 55kg
1 @ 89% - 58kg
B) 11:36 @ 20kg KB
0:00 - 3:55
4:55 - 7:55
8:55 - 11:36
A) 70kg
ReplyDeleteEMOTM - 50, 53, 56, 50, 53, 56, 60, 65kg
B) 11:21 @ 24kg