WHITE BOARD – 26 March 2013

Workload:

Power/Strength:

Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max.

Then:

L-seat Pull-ups: 6 sets of 4

Conditioning:

10 Double-Unders
5 Clean and Presses
20 DUs
5 C&P
30 DUs
5 C&P
40 DUs
5 C&P
50 DUs
5 C&P
60 DUs
5 C&P
70 DUs
5 C&P
80 DUs
5 C&P

*KB approximately 1/4 1 rep barbell press weight.

Notes: For the Snatch complex make sure the first one is from the FLOOR and the second is a HANG and they both are caught in a FULL Squat. You want to make sure you are hitting your positions in each lift.  The bar isn’t put on the ground between reps.

You can mix the sets of L-Seats into the Snatch work. If you do not have a L-Seat pull-up perform 6 sets of 4 standard with 10s L-seat holds to follow.

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Comments
6 Responses to “WHITE BOARD – 26 March 2013”
  1. kevineleven says:

    175, 185, 190 ( one snatch ), 195 ( one snatch )
    WOD and pullups complete

  2. Dara says:

    snatch complex
    50-60-65-67(3 tries on hang)-70(2 tries on hang)-72 (full only, PR)-75(full only, PR)

    This means I met my power goal for 2013 of doing a 75# snatch. That’s up from 65# at the start of the year

    blue band pull ups, L sits

    half the WOD cause I was out of time

  3. Dedik says:

    Only did the wod

    40# kettlebell.

    8:51

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