Strength
3RM Power Snatch
METCON
In 12 Mins:
Complete 10 reps of the couplet: Deadlifts 100/70, Box Jumps 24/20, followed by 20 Double Unders.
This pattern continues on a descending ladder,
9 + 9, 20 Double Unders
8 + 8, 20 Double Unders
Etc. until
1 + 1, 20 Double Unders
In the remaining time (to the 12 minute cut): Max Reps Muscle Ups
Post scores below!
Having trouble with my rotator cuffs, so no Powersnatch for me.
Did WOD with 85kg on the bar and completed the 2reps round plus 5DU. I got close to completion, yet not close enough..
Got to round 3. 3 dead lifts
57.5kg for the strength. 4rds & 4 box jumps with 70kg on the bar.
Managed 50kg for 3RM Power snatch , happy as my last 1 RM was the same so must be getting stronger. Completed up to 3 Deadlifts & 2 box jumps with singles and 80kg on the bar.
32.5kg for snatch. Needs alot of work. Finished the ladder and got 26 box jump pull ups @ the end..not a bad 12mins work.
38kg for 3rm power snatch. Delighted considering I couldn’t snatch 35kg once for the open.
WOD rx’d completed in 10.58 but tried unsuccessfully to get any kipping pull ups
Got 3 in a row after the workout tho!
50kg for 3RM Power Snatch.. Completed the ladder with 90kg & singles and then 27 C2B’s..!!!