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Wednesday April 14 2010
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 4
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Back extensions - (unweighted) 3 x 10-15
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4 Comments
Scot 2010-04-14
Snatch 50kgs/110lbs Clean and Jerk 62.5kgs/137lbs Snatch Push Press + OHS 50kgs/110lbs Then - CrossFit NI WOD Snatch Balance - 80% x 2 62.5kgs/137lbs, 85% x 2 65kgs/143lbs, 90% x 1 70kgs/154lbs 100 push ups
Brandon Phillip 2010-04-14
Love this programming, been using this program since January to train for the dirty south regionals in May. Since January my snatch has gone from 225 to 250 and my clean and jerk went from 290 to 305. I have also been breaking PR on metcons. Feeling great and have a lot more confidence heading into regionals. Thanks.
Brian Reckdenwald 2010-04-14
Snatch - 65% x 2 x 4 135 lbs x 2 x 4 Clean & jerk - 65% x 2 x 4 175 x 2 x 4 Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4 135 x 3 + 3 x 4 Back extensions - 3 x 15
Tad 2010-04-14
Warmup: Tall Snatch + Snatch Balance 3 + 3 x 6 #45 (lockout needed work) Snatch 65% x 2 x 4 121# C&J 65% 2 x 4 165# Sn Push Press + OHS 3 + 3 x 4 121# Extensions 3 x 15
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