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2nd March 2015: 3RM squat snatch @ 63 kg + super training incl OHS/box jump WOD

2 Mar



Day # 23 eating clean

Lifting

Snatch balance (3 reps): 45-55-65-70-70-70 kg

Back squat (5 reps): 95-95-100-100-100

Squat snatch (3 reps): 45-50-55-60-63 kg

Power clean + power jerk (2+2 reps): 55-65-65-70-70 kg

Clean pulls from deep hang (4 reps): 85-90-90-100 kg

Good mornings: 4 x 10 reps @ 35 kg

I keep adding weight to my lifts. I love it!

CrossFit

Barbell gymnastics

3 rounds:

  • 1st min: 1 power clean + 3 front squats
  • 2nd min: 3 touch and go squat cleans
  • 3rd min: 3 clean pulls + 1 squat clean
  • 4th min: rest

Weight: 55-60-65 kg (nice and easy)

WOD

21-15-9 reps for time:

  • Overhead squats @ 40 kg
  • Box jumps 20”

Time: 4:16 min (all unbroken)

Finisher

  • 50 Russian twists @ 10 kg bumper plate
  • Tabata medball sit-ups @ 6 kg (with partner) 
  • 4 x 5 ring dips

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