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Friday September 5 2008
Comments (9)  |  Help  |  Programs  |  Exercises

  • Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets
  • Overhead squat - heavy single
  • Chin-ups - 3 x max


3 rounds for time of:
50 m sprint
20 KB cross-chops - 25% BW


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9 Comments
Richard Vanmeerbeek 2008-09-05
* Tall snatch + mid-hang power snatch : up to 60kg * Overhead squat - heavy single : 105kg * no time for chin-ups 3 rounds for time of: 50 m sprint 20 sandbag cross-chops - 25kg 3:07
tommi k 2008-09-05
Tall sn.+mid-hang pwr.sn. - up to 63.5kg Pwr.cln.+push jerk+lower behind neck+sn.push jerk+OHS - up to 86kg Chin ups 13-11-10 -had to workout on a rackless platform,heavier OHS is definetly doable when starting from rack -no metcon
Eric Brandom 2008-09-05
M/23/6'1"/180 Tall Snatch + Mid-hang Power Snatch: 135 OHS: 235 Chins, no kip, 23, 16, 19 Metcon, 24kg KB, 1:45
Jonathan Dunn 2008-09-05
Tall Snatch + Mid Hang Power Snatch: Worked up to 115# x1 + 2 x 4 sets OHS: Worked up to 115# (my OHS balance sucks, still. Will keep working the light(er) weights.) Chin Ups: 3 x 12; 7; 7 at BW (190#-deadhang) 3 Rounds for time: 50 m sprints 20 DB Cross Chops at 50# 3:40 Really wanted to quit during this one. Glad to have stuck it out.
JD 2008-09-05
Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets. 50kg Overhead squat - 100kg Chin-ups - 12, 9, 7
justin "Thor" 2008-09-05
Tall Snatch + Mid-hang Power Snatch: 75 lbs. (I know pathetic, but when I went heavier it felt like my shoulders were about to rip out of their sockets doing the TS). OHS: 235 lbs. Chins: 5,3,4 (again pathetic) Metcon: subbed 100 meter rows because I couldnt find the damn 50 meter mark. 24kg Bell 3:33
Matt Wichlinski 2008-09-05
135 275 PR 12, 10, 10 pussified this one, biceps were swollen Metcon 3:00 sprinted across parking lot and back, probably 60-70 meters. 55# KB, these things burned my biceps so bad after the chin's, it was awesome
ken c 2008-09-05
tall snatch + power snatch: 105 overhead squat: 205 (ties pr) 10 muscle ups 38 kipping pull ups 10 dead hang pull ups no metcon
Matt Dyson 2008-09-06
Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets 55# 3 sets 65# 1 set Overhead squat - heavy single 145# PR Chin-ups - 3 x max 14/13/12
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