Saturday, February 11, 2017
West Metro CrossFit
(10:00 AM) - Coach Kellen - Aaron, Adam and me
Warm Up
400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch
Snatch
Torso angle static, rise up, hit hip hinge, explode up
Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#
Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)
Back Squat
3x5@135#
Strict Press / Bent Over Row Complex
5 times
3 Strict Press / 8 Bent Over Row
65-75-75-75-75#
Great workout. With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.
Soloman's birthday
West Metro CrossFit
(10:00 AM) - Coach Kellen - Aaron, Adam and me
Warm Up
400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch
Snatch
Torso angle static, rise up, hit hip hinge, explode up
Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#
Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)
Back Squat
3x5@135#
Strict Press / Bent Over Row Complex
5 times
3 Strict Press / 8 Bent Over Row
65-75-75-75-75#
Great workout. With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.
Soloman's birthday
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