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| A sad day for Law Enforcement as Vallejo PD Officer Capoot was fatally shot yesterday, 11/17/11. Take a moment to read about him at this Officer Down Memorial Page |
Metcon: On the minute for 15:
- 2 Power Snatches @ 75-85% today's top weight
- 2 Box Jumps
For the box jumps, go higher than your normal comfort zone.
Post weights and heights for each round to comments.
SWOD: HPS technique entire time with 60/65lbs
ReplyDeleteMetcon: 22in box, 65lb power snatch
I literally slept less than 2 hours last night thanks to two sick and fussy kiddos and had to open at 5a so i wasn't feeling too strong this morning.
Nice job this am Kate..thank goodness you came in cuz i would've gone back to bed and not got my sweat on!
SWOD: 55, 65, 70, 70, 75x1 (back spasm on second rep)
ReplyDeleteMetcon: modified workout because of jacked up back: 4100m row in 20:00 and back extentions.
PowerSnatch Technique Practice
ReplyDeleteMetcon 75# 30"Box+35#plate
SWOD: 35, 45, 45, 55, 55
ReplyDeleteMetcon: 40lb, 20 inch box
Swod: 35, 45, 55, 65x2, 70x1 (failed three times on the second rep)
ReplyDeleteMetcon: 55#, 28"
SWOD: 55, 65, 75, 80, 85
ReplyDeleteMetcon: 70#, 30" Box