Monday 12/21/09

Deadlift
5 x 5

Compare to 12/13/09.


20-16-10 reps for time of:
1-arm DB Hang Snatch, 25% BW
Pull-ups
(Courtesy of CrossFit KC)

The DB hang snatch may be received in either the full squat or the power position, i.e., hang power snatch. Split the reps evenly per side, e.g., the round of 20 reps would be completed as 10 reps with the left hand and 10 reps with the right hand.
Posted by Phil
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3 comments:

Kiley said...

I did 5 x 5 cleans, but didn't expect much I am sorrrre from yesterday.

45
65
75
75
85

Then on the DB Snatch/Pull-ups I used 35# DB's and time was 8:00. Ow.

December 21, 2009 at 10:20 PM
Kiley said...

Oh, then I went and did a 20 minute swimming time trial. Swam 1100 yards (or meters, but I think this pool is yards) which is 1.82 minutes per 100 yards. My former average was 2 minutes per 100 yards so...this was cool.

December 21, 2009 at 10:28 PM
Phil said...

Deadlift
285-5
325-5
360-5
395-5
435-5 (5 rep PR)

Metcon
4:50

BW = approx 210#, so I used a 55% DB

January 1, 2010 at 2:41 PM

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