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Tuesday November 17 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2
  • Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

4 rounds for time:
10 m low side shuffle x 4
10/side KB cross-chops

Questions? Get answers here or post in comments.
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3 Comments
Garry 2009-11-17
been having some R shoulder tweaking for the last wk or so... so laid off the snatch today...

C&J - 185 / 185 / 197 / 197 / 210 / 210

not sure what KB cross chops are...
wanted to make up for this lack so did Linda...

10/9/8/7/6/5/4/3/2/1 of
285lb deadlift
190lb bench press
145lb clean
time- 11:20 [all sets unbroken... need to work on dec rest times]

-gm2
Garry 2009-11-17
post-wod... forgot to mention did some grip strength work/exercises as well as some gymnastics work...

-gm2
Jp 2009-11-17
M/39/213

W/U: 500 m row
CFE Run WOD: 6x 1min on 3 min off (~1.88 miles@ 8.5 - 9.0 MPM)

O-Squat 45# (15), Sit-up(15), H-Pushup (15), Good Morning 45# (15), Dip (8), Pull-up 70# assist (12)

Snatch - 70% (85#) x 1 x 2, 75% (90#) x 1 x 2, 80% (95#) x 1 x 2 (85,85, 90,90, 95,95f, 95)
Clean & jerk - 70% (115#) x 1 x 2, 75% (125#) x 1 x 2, 80% (130#) x 1 x 2 (115, 115,125,125,130, 130)

4 rounds for time: (4:10)
10 m low side shuffle x 4
10/side 25# DB cross-chops *increase weight to 30#)

Coach Everett,

Just wanted to say thanks! Been following your WODs for a couple of weeks or more and have been seeing improvements!

'Oppresso de liber'
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