Sunday, November 4, 2012


“Bottoms Up”
30 minute running clock
1.  10 Minutes to establish a 1 Rep Max Snatch
2.  10 Minutes to Establish a 1 Rep Max Clean and Jerk
3.  10 Minutes to Establish a 1 Rep Max Front Squat


2 Rounds For Time:
50 Push Ups
50 Sit Ups
50 Air Squats
400 Meter Run Between Movements

5 thoughts on “Sunday, November 4, 2012

  1. Great workout!

    Snatch: 90#
    C & J: 135#
    FS: 155#
    Total: 380
    Stopped shy of a true 1RM on all 3

    Metcon: 21:29 with hanging tucks instead of situps

  2. Skipped the lifts and the sit up rounds because of my back.

    The good news, though, is that just one day after I tweaked it, I was able to do two rounds of:

    50 push ups (knee), 400m run, 50 air squats 400m run

  3. Marian and I did this on Monday since we both wanted to lift heavy things 🙂

    snatch: 90# (think it’s a PR-it’s been a while)

    C&J: 120# (5# PR)

    front sqt: 145# (hit my max)

    total: 355#

    metcon: 18:04 RX–was there a 400m run between rounds? if there was I didn’t do it. :/

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