Monday, September 24, 2018

2018-09-24 WOD

Class

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
...Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Record heaviest load.



Back Squat
...3 Sets of 9 (67-71-75%)
Record heaviest load.



Competitors

From CompTrain (2018-09-17), copied here for convenience:

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
...Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Record heaviest load.



Snatch Tempo Pull
...6 Sets of 1 (74-77-80-83-83-83%)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.



Back Squat
...3 Sets of 9 (67-71-75%)
Record heaviest load.



"Lucky 7's"
5 RFT:
...7 Bar Muscle-Ups
...7 Dumbbell Clusters (2x 70/50#)
Record time.

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