Most Recent Benchmark was Deadlift Max on Dec 3,2018 (12 days ago)

Thursday Aug 9,2018

Welcome Ashley C & Cristian

Snatch Max


Max: Weight
Warm-up  
3 Steady Rounds
250m row or 500m bike  
15 Dumbbell Front Squats 50/35
30 sec Dead Hang from pull up bar


Find a one rep max snatch weight
Optional rep scheme:
6 @ 55% max
3 @ 65%
2 @ 75%
1 @ 85%
1 @ 95%
1 @ ...  
1 @ ... until failure

WOD
EMOTM - 12
Min one: 12 DB Lunges (2x 35/20)
Min two: max ring dips
Min three: 12 burpees

Rx+: 14 lunges, 14 burpees

0% 0%
TodayAll Time

Rob Z170 Rx 1st
Mark A140 Rx 4th
a-John135 Rx 5th
Jordan125 Rx
Eddie76 Rx 8th
Sean K65 Rx 9th INTRO; sets of 5
Andrea K60 Rx 6th
Liz60 Rx 6th
Courtney50 Rx 8th INTRO; sets of 3
Alexis G15 Rx 12th INTRO
Kattia15 Rx 12th INTRO
Ashley C15 Rx 12th INTRO
Joyce15 Rx 12th INTRO
Raven15 Rx 12th INTRO
Joel15 Rx 10th INTRO
Domenica15 Rx INTRO
Cristian15 Rx 10th INTRO
Juan P15 Rx INTRO
YOSELIN15 Rx INTRO
antonella15 Rx INTRO
maria t15 Rx INTRO
Keith15 Rx INTRO
Results Posted: 22
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