Monday, November 28, 2016

Weightlifting
paused snatch complex (7x1 no dropping the bar)
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee + 1 Snatch Balance + 1 OHS
Metcon
Metcon (Time)
1) For time:

50 Thrusters 65/45#

Row 1000 Meters

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65# For time.

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM - 14 beats in :05 = 168BPM. Rest 1:00 between 2&3.

3) For time:

Row 1000 Meters

50 Thrusters 65/45#

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