Power Snatch, 1-1-1-1-1, 120 sec
+
Power Clean, 1-1-1-1-1, 120 sec
+
Chin-ups, AMRAP x 3 sets, 180 sec - comment on what you used (i.e. bands, body weight, negatives, etc)
Post: PS+PC+Rd 1 Chins+ Rd 2 Chins + Rd 3 Chins = Total Score
ie:
Power Snatch: 45/50/55/65/70
Power Clean: 65/75/80/90/100
Chins: 10/8/6
Total: 70+100+10+8+6 = 194
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
3 comments:
First workout in a while:
warm up - row 500 m
Back squat @ 135 lbs 3 sets x 12 reps
Front squats @ 135 lbs 3 sets x 6 reps
Deadlift @ 135 lbs 3 sets x 12 reps
Stiff leg deadlift @ 135 lbs 3 sets @ 10 reps
Bench press @ 135 lbs 3 sets x 12 reps
Reverse bench press @ 135 lbs 3 sets x 8 reps
Row 500 m
max Power Snatch : 27.5lbs
max Power Clean: 52lbs
Chin ups - 3 sets of 3 negatives with Mikes help 'pushing' me up
Negative hamsting things - realizing i have zero hamstring muscles - - My new warm up!
Good Luck Everyone!
WOD:
Power Snatch:22/27/32/45/55
Power Clean:65/70/75/80/80
Chin Up:1/3/4
(1/4 - Purple band,3 Mike assisted)
Total - 55+80+1+3+4= 143
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