October 24th, 2016

**Easier week this week; Week 9 (12)
Strength
A. Snatch Balance x5x5 (off feel)
B. Snatch; 70%x3x4
C. Front Squat; 65%x8x3

Conditioning
For time:
60 Calorie Row
50 Wall Balls (20/14# to 10′ target)
40 Box Jump Overs (24/20″)

Rest as needed, then…

Assault Bike 35 seconds @85-90%
Assault Bike 25 seconds @50%
x 10

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3 Comments

  1. A. 95-115-135-145-165 (hit 165 for 3 last week so I’m happy)
    B. 135 (no misses but felt a bit off)
    C. 185 (tried to do these as fast as possible to be ready for southie FS at 165 that I know are coming)

    Metcon- 5:36 UB (didn’t look at the clock the whole time, should have though cause I knew jakes time but I thought If I pushed real hard and didn’t look I’d get him. Idk if I could’ve squeaked 5 more seconds off, prob not as I was 4 seconds off him. He fast. 😦 (nice job jake))
    Got off the row in 3 flat, was about 800 meters. Wall balls felt great and box jumps were fast AF just started to slow slightly from 30-40.

    Assault bike: 125 cals
    Great day

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  2. A. 175
    B. 160
    C. 220

    Conditioning: 6:37. Just didn’t have it today. 2:30 on the row, UB WB, wheels fell off on the box jumps.

    Bike: 133 Cals – felt awful.

    Exam week, hope to make most days this week. ✌🏻️

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  3. A: went up to 78#x5 and that felt surprisingly good
    B: 83#
    C: 123#

    Conditioning: 9:33 – went 2:50 on the rower, 15, 10, 10, 10, 5 on the WB, these felt terrible after the squats haha. then just kept moving on the box jumps

    Bike: 93 cals – my sprints were a little lack luster today – and my 50% was equally as lack luster. Probably should have rested a bit longer after the first workout.

    Overall, not a bad day!

    Liked by 1 person

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