Saturday, December 28, 2019

4 RFT: 
-200m RUN
-2 Over Bar Burpees
-2 Snatch
-2 Muscle-Ups (bar or ring) MRX C2B
-300m ROW or 0.7km A-Bike
-3 Over Bar Burpees
-3 Hang Snatch
-3 Muscle-Ups (bar or ring) MRX C2B
BB Loads=135/95 RX+ 155/105 MRX115/75

16 thoughts on “Saturday, December 28, 2019”

    1. Front Squat: 1@135, 1@225, 1@315, 0@330
      Snatch High Pull (5sec pause at mid shin – high pull – 10sec pause at mid thigh): 1@205, 1@205, 1@205, 1@205
      Snatch High Pull: 2@236, 2@236, 2@236
      Clean Grip Deadlift (w/3sec lower): 3@305, 3@305, 2@335

  1. 4 RFT:
    -.3 bike (in miles)
    -2 Over Bar Burpees
    -2 Hang Snatch (empty barbell)
    -2 C2B
    -300m ROW
    -3 Over Bar Burpees
    -3 Hang Snatch (empty)
    -3 C2B
    19:40
    50 butterfly sit-ups – 1:28
    16 days out/feeling good! #blessed

    1. Power squat snatch- 105#
      Hang squat snatch- 105#

      WOD RX
      26:30
      Ran 200 first two rounds, rowed 200 the 3rd and 4th round
      First time to do All MU in a workout (except one round of the three MU where I did four failures and 2 full reps)
      First time to connect more than one MU-
      Thanks to 9am class for the encouragement! Fun workout!

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