Press 333111
Warm Up for 333111 – 5 @ Empty Bar, 5 @ 30%, 5 @ 50%,3 @ 70%, 3 @ 80%
The sets of 3 should be sets across at 85-90%. Then the singles should be increasing weight from 95-100%+
Then 5 Rounds For Time of:
5 WallBalls 20/14# to 10′
5 Power Snatch 40/30kg
Ok so I did a simple experiment with the 7am and 9am class……turns out, they all remembered how to power snatch 40 mins after the warm up. Guess 6am was a fluke.
Some great press pr’s in the gym today! even from our visitor!
I think I’ve reached my weekly quota for the F-bomb in one class. ooops
Press sucked today. So much so I didn’t write it on the board. You can make up what you want. It won’t be far off the truth.
Great WOD. I enjoyed that. M
Rx 3:57
Cheers 9amers and Irish Tim
Blame the fact that u didnt hav ur missing sock on Pete… Haha that’ll work
Nice relaxed gym tonight. Looked like good work going all round. After 34 years this was my first 1rpm on press. 72.5kg.
Then a head to head with Nick. Missed the wall last round and ended up 3 sec down.
Two milestones: first muscle up and pr on my backward double under = 3.
Thanks Lou
BACKWARD DOUBLE UNDERS?!?!?
I CAN’T EVEN DO A FORWARD ONE!
Press: 55, 55, 55,
60, 65, 70
Metcon: 3:38
Power snatch 30kg (very ugly though, hurt Donna’s eyes!)
cheers Donna, Daniel (lifting buddy) and17:00ers