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Weightlifting

​Meet Sign Up

Alternative Athletics: 1 Rep Max

10/17/2017

2 Comments

 
Warm Up:
30-20-10
Air Squats
 Good Mornings


Find Your 1 Rep Max
Back Squat

Then
Post Max Conditioning Wod

3 min Amrap
12 calories 
Assault Bike
12 Power Snatches (40%)

3 min rest

3 min Amrap
12 calories Assault Bike
8 Power Snatches (50%)

3 min rest

3 min Amrap
12 calories Assault Bike
4 Power Snatches (60%)



​Recovery
21-15-9
Sumo Deadlift High Pulls (KB)
​Russian Twists
​
2 Comments
Hart
10/17/2017 05:34:52 pm

Emily
35:35m Blood

Dt + 15 bar facing burpees
27:58m rx
27:21m rx

496m
W 99 40-60 has
215m
220m 15# pr/133 55,80
125w
145w
W 101/55-75
344.6m 107/95/135
315m 50#pr/123 95,135 clean

Reply
Hart
10/17/2017 05:41:05 pm

110w 73/35-50
310m 135,55-80
195w 25# pr
115w pr 75,35
285m
125w
180w 15#pr
140w 13, 55-75 clean
0/109w 35-55
285m
0m 104,135, clean
115w 10#pr
325m 75pr/ 110,55-80
145w 10#pr/92,25-40
315m pr 145,75-115

Reply



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