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September 11, 2012

1) Snatch Complex: Each Set is comprised of a power snatch then a Hang Squat Snatch then a snatch from the floor.
Set 1: 60% of 1RM Snatch
Set 2: 65%
Set 3: 65%
Set 4: 60%

2) Snatch Balance
Set 1: 3 @ 80% (of 1RM Snatch)
Set 2: 3 @ 80%
Set 3: 3 @ 85%

3) 3 rounds:
6 – 8 glute ham raise
rest 3 minutes

6 thoughts on “September 11, 2012

  1. @ CF Chickasaw in Memphis – Coached by Michelle Kinney. CF games competitor 2010 & 2011

    25 double unders on the min for 7 mins

    Met con

    9/11 WoD
    11x burpee box jumps
    11x pull ups
    11 x kb swings
    19:01 all unbroken
    Burpees slow as usual 🙂

    Back squats

    Gotta make up the snatch work when I get home!

  2. It was truley a sad day at CFA this morning, we lost two greats, Sam “the great” Gassiott and Scott “the tree” Townsend, it was a devistating blow, but CFP gained 2 elites in mobility and Rocktaping, you guys will be missed. We are in the process of naming 2 wods after ya’ll wich will be done back to back, both on Thursday’s (rest days)……………….Thanks Andy and Rowlen for showing up, it was a great morning!

  3. Tired of my thighs getting big so I ran the 800’s instead of the snatch
    2:50, 2:59, 3:07
    I’ll be back to squatting and snatching next week when we get back

  4. Great comment nate dogg. Scott and I met at cf Rebel den and got our work in. Scott did Bench and I worked on calf raises and got a few tri pull downs in.

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