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Oct 9th

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R2R Fitness (West Paducah) – CrossFit

Snatch (1-1-1-1-1)

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

2 Sets of 1 @ 90-95%

Week 3 of 3, building in percentage week after week. The final 2 repetitions are by feel. We can stay at 90%, or we can climb a touch of weight… but not to exceed 95%. We’ll save our heavy attempts for next week.

Use these warm up sets below before going for your heavy 1 reps.

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Back Squat (3-1-3-1-3-1)

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

Metcon (No Measure)

3 Rounds Not For Time:

8 Ring Dips

12 Arnold Presses

16 Good Mornings with a KB or DB