Close Grip Bench Press
3 sets of 3-2-1
Add 5# to last weeks weight
AMRAP 10 Minutes
15 Power Snatch (75/45)
30 Double Unders
– Rest between metcon and Row –
Max effort 500m Row
This entry was posted by Lauren on July 23, 2013 at 1:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
1st MetCon Amrap-4+15 Rx
only took 2 minutes to recover…
2nd MEtcon Time-1:38
Good luck at the games guys from Martinsburg’s Extreme CrossFit!!!!
5x plus 15 snatches and 2 double unders
Is that Drew Brees?
5rds+15 snatches+23 DU’s
Oops! 1:42 row
-4 rounds; 1 snatch (hang snatches @ 75#, no bumper plates, and I’m currently at a “GLOBOGYM”; they don’t like it when I drop or hit weight on the ground)
Been there, it sucks but I think it actually had some benefits for me with grip strength and control. I got some pretty wicked looking bruises catching it in my hip crease though… Keep it up, no mistakes!
180# close grip
4 rds 1 snatch
400 meter run
1:30 (stupid treadmill)
Also first muscle up
Close Grip Bench Press: 200lb
Metcon 1: 4 Rounds + 4 Double Unders
Metcon 2: 1:35
Close Grip: 200lb
Metcon: 5 rds + 10 double unders
Close Grip 185lb
Metcon: 5 rounds + 2 double unders
Close Grip Bench
4 Rounds + 11 Snatches
Can someone explain to me the details of the 3 rounds of 3-2-1? Is this increasing weights, or a single weight, etc?
Close Grip Bench: 215#
Metcon: 5rds even
500m Row: 1:33 (pr)
When you say close grip, just how close are we talking? I have looked at pictures of Dan and Rich and it seems that their grip is right where the knurling stops in the center of the bar.
245lb close grip bench
5 complete rounds + 3 Power Snatches
2 rds + 11 snatches
DU destroyec me, got to get better at these.
Metcon: 4 + 15 snatches + 15 DUs
Ran a few miles instead of rowing
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