Friday, March 10, 2017
WMCF
Coach Soloman - (9:00 AM) - 4 of us including Chris (who went Rx)
Warm Up
400m Run, WMCF Dynamic Warm-up, pass throughs, Squat Snatch Warm-up
17.3
scaled
3 Rounds of 6 jumping chin over bar pull-ups, 6 squat snatch (45#)
3 Rounds of 7 jumping chin over bar pull-ups, 5 squat snatch (75#)
8 minute cap with time bonus to complete squat snatches at 95-115-135-155
Rx was C2B and snatch at 95-135-185-225-245-265#
I knew this would be tough and I paced accordingly. My 1RM is 65# so I did not know what to expect.
I finished the first set of 3 rounds in 4:29, then knocked out the 7 pull-ups. I missed my first attempt at 75#, then slowed down and got 3 reps with long breaks in between before the time cap.
Total Reps = 46
If I consider redoing this one, I could probably grab 6 C2B for an Rx score.
WMCF
Coach Soloman - (9:00 AM) - 4 of us including Chris (who went Rx)
Warm Up
400m Run, WMCF Dynamic Warm-up, pass throughs, Squat Snatch Warm-up
17.3
scaled
3 Rounds of 6 jumping chin over bar pull-ups, 6 squat snatch (45#)
3 Rounds of 7 jumping chin over bar pull-ups, 5 squat snatch (75#)
8 minute cap with time bonus to complete squat snatches at 95-115-135-155
Rx was C2B and snatch at 95-135-185-225-245-265#
I knew this would be tough and I paced accordingly. My 1RM is 65# so I did not know what to expect.
I finished the first set of 3 rounds in 4:29, then knocked out the 7 pull-ups. I missed my first attempt at 75#, then slowed down and got 3 reps with long breaks in between before the time cap.
Total Reps = 46
If I consider redoing this one, I could probably grab 6 C2B for an Rx score.
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