11/07/2013

Class1Metcon (Weight)

Squat Snatch
5 reps on the min for 5 min – Rest 1 min
4 reps on the min for 5 min – Rest 1 min
3 reps on the min for 5 min – Rest 1 min
2 reps on the min for 5 min – Rest 1 min

Squat Snatch (1 rep)

5 min to work to a heavy single rep
— Rest before Row —

1000m Row (Time)

Max Effort 1000m Row

16 thoughts on “11/07/2013

    • It is set to come out at midnight the day of the workout… hmmm… I might need to see what time the server currently is set to and see if that changed.

  1. I didn’t know, what no need add weight :(
    5 reps set – 80#
    4 reps set – 100#
    3 reps set – 110#
    2 reps set – 120#

    1RM – 145# (almost took 155# – it’s my new record!)

    Row: 2:52 (I did SDHP with 45# bar, 100 reps)

  2. Have never done any squat-snatches before, so took 30 kilos (66 pounds). That was easy.

    Also did 10 facilitated pull-ups after each 5-minutes interval (very bad at them).

    Running 1k instead of rowing (no Concept in my gym).

    A nice workout, want some more :-)

  3. Metcon: 115#
    Squat Snatch: 185#
    Went past the five minute mark and set a PR with 200#. Whoo!!!
    Then set a PR with my 1000m row too.
    Row: 3:13
    Good day.

  4. Legs already sore from yesterday:
    5 Rep set – 45
    4 Rep set – 65
    3 Rep set – 85
    2 Rep set – 95

    1 Rep Max – 135

  5. Damn I started light and got heavier on the snatch.
    Missed 145 on the 1rm
    3:39 on the row

  6. Metcon:
    75-80-90-105

    Squat Snatch: Max:
    115 PR (Was getting late, neighbors were going to bed)

    Row: 3:39 (Matched PR)

  7. Metcon: 75 all rounds

    1RM #115
    failed three times with 135 overhead. Couldnt get it stable and up.

    Never 1RM squat snatch before so Its a good start.