130419 Friday “Fragmented Coaster”

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Warm-up

AMRAC in 15 minutes with 8-12:

Snatch press-under

Hand-release push-up

BB row

Toes through rings

NTE 3 rounds.

Strength/Skill Development

Power snatch: 1.1.1 x 5. Rest 10s b/w reps. Rest 2 minutes b/w sets.

WOD

Complete 5 rounds of:

9 deadlifts (Use ~60-70% of a multi-rep max NTE 225/155lbs)

9 burpees

for time.

WOD is same movements & total reps from “Rollercoaster” last completed  100804. 

Post best power snatch single x 3, overall time with DL load.

One thought on “130419 Friday “Fragmented Coaster”

  1. Shanna Post author

    Name Pwr Sn x 3, Time/DL load in lbs
    Frank C. 135, 556/165
    Matt M. 125, 538/155
    Denise 75, 505/115
    Susie 70, 453/115
    Ward 135, 543/185
    John F. 135, 530/225
    Holly M. 50, 522/65
    Hadley 50, 548/65
    Jess H. 65, 530/95
    Ginna 67, 524/105
    Jen M. 65, 621/105
    John 120, 538/115
    Tom 145, 438/225
    Rustan 125×2, 612/225
    Tom H. 125, 502/155
    Seth 125, 517/125
    Jana 75×2, 549/105
    Emily 80, 511/105
    Jason 125, 450/155
    Dan F. 135, 511/225
    Tina 85, 602/125
    Anthony 140, 518/185 (25lbs heavier & 1:48 faster than previous!)
    Mado 85, 526/105
    Jamie C. 135, 531/185
    Drew 95, 701/135
    Chapman 135, 700/185
    Nate 105, 635/125
    Beth – 702/135
    Sarah Mck 85, 530/125
    Carly 85 (sn bal) 527/85 (plank burpees)
    Lisa 45, 603/75
    Will 125, 623/185
    Rick 75, 742/105
    Peter 130, 135×1, 554//185

    Reply

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