Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
WOD:
Max Rounds in 12 minutes:
- 6 Power Cleans, 155 lbs
- 12 GHD Situps
- 18 Double Unders
4 comments:
95# Single Heavy, 3x Fail at 115#
245# Back Squat x3, PR!
Beat my 1RM by 10#, muahaha
3 rounds@115# + 6 Extra Credit Power Cleans. Double Unders ruined my time.
SKILL
-3 position snatch 95#
-snatch heavy single 155#
STRENGTH
-back squat 3R max 295#
WOD
-5RDs as RX (i think, Bri-Bri counted my RDs, I was too busy dying under the 155#)
Randy, if you're out there, e-mail me at garrettavargas@yahoo.com.
we made crossfit barbarian shirts with a bahrain twist and we ordered you one. I just need an address so i can send it to you.
2-pos 140,160,180
cln HP 210,230,230
Press 3x3 140,140,140
3 rounds
SDHP 50#x25
7 Burpees
4:38
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