November 21, 2012
1) Spend 10 minutes working up to a heavy muscle snatch
2) Snatch:
3 sets x 2 reps @ 60%
3) Jerk:
3 sets x 2 reps @ 60%
4) Front Squat:
3 x 3 with 97% – 102% of last 3 x 3 front squat weight
5) With a 10 min clock,
Start by Running 800m then with remaining time complete AMRAP of:
10 kettlebell swings (90lbs/70lbs)
10 box jumps (30/24″)
145 on Muscle Snatch
3 x 2 @ 125 on Snatch
3 x 2 @ 145 on Jerk
3 x 3 @ 240 on Front Squat
110 reps on Metcon. Very fun wod with a good group–enjoyed doing it with the main class. Glad Nate Dogg did not Tebow on this combination of kb’s/box jumps.
70 on Muscle Snatch
3 x 2 @ 50 on Snatch
3 x 2 @ 60 on Jerk
3×3 @ 110 on Front Squat
103 reps on the WOD.
Awesome WOD! 96 reps 30″ box jump-90 pd kb (1000 row buy in 3:25)
155 muscle snatch
125 snatch
145 jerk
265 FS
90 reps on WOD
Did some Back Squat, Jerk, and Snatch Push Press
Met Con: 113 reps – Not sure why 90lb Kbs were even invented other than to eliminate my touch and go 30 inch box jumps 😉
85 lb on muscle snatch
122 reps on wod (used 24kg kettle bell)