Daily WOD – Mar 9, 2019

Pete S. locking out a power snatch!

Deadlift 10-8-6-4-2

Then

5×10 bent over row (~35% 2RM deadlift)

WOD Notes:  Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and then shoot for close to 90% on the set of 2.

Schedule Notes: Kettlebell Kitchen will be in house for our evening classes Monday night (3/11). Our account rep, Benni, will have food samples and information, and can answer any questions about nutrition and meal prep. From now until Tuesday night at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

OLY WOD

  1. Pause clean + pause split jerk (2 second pause in catch of clean and catch of jerk, build to a heavy single)
  2. High hang snatch 3×3@ 50%, 2×3@60%, 1×3@ 70% 1RM snatch
  3. AMRAP in 9 minutes of: 2 complexes (185/115#), 8 pull ups.  A complex consists of a power clean, hang power clean, hang clean, push jerk.

 

 

 

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This Post Has 2 Comments

  1. 7:30am

    Ricky – 185-325
    Alex W – 155-255
    Frank W – 135-345
    Jen C – 145-195 ; 65
    Jim C – 185-365
    Joel – 225-405
    Josh S – 135-385
    Keith – 155-255
    Robin – 93-183 ; 53
    Sydney – 55-85

  2. Results:
    8:30
    Megan V. :0
    Tina 115-145
    Alex D. 65-85
    Ron 185 -345
    Tom S. 185 -295
    KtS 150-210
    Danielle 135-200
    Marissa W. 95-135
    JEsse 105-175
    Christine 85-125 sumo
    Heath 125
    Bri 115-170 sumo
    Ed 225-345 sumo
    Iggy 250-335
    Eric P. 🙂
    Kyle E 135-235-135
    Pat B. 225-385
    Greg 135-215
    Vince L. 135-215
    John C> 185-315
    John W> 295-405
    Heather 150-225
    —-
    9:30
    Shawn C. 135-215
    Moore 135-255
    Katy 105-185
    Nik, Jenn and Alexa 175-275
    Allison 105-190
    Kelly G. 85-135
    Faith 105-155
    Zane 135-205
    Catherine 135-205
    Steve K. 185-305
    Ben 165-275

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