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Competitive Fitness 12.20.13


Competitive Fitness 12.20.13

Prep Work:

50 Ft Duck walk
Partner assisted hip stretch
3 Rds



Take 20 minutes to build to a “heavy” Front Squat

Let speed and mechanics dictate what “heavy” means for you today.


Olympic Lifting:

5 Sets of
Power Snatch + Snatch
Rest 2-3 minutes

3 Sets of
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 min


Work set:

3rds of
Banded Good mornings x15-18
Rest 60 seconds
Strict Toes to Bar x 10-12
Rest 60 seconds


**Post results to “Leave a reply” section **

3 Responses

  1. Jonathan Douglas

    I’ll end up calling today an okay go round due to my junky end of it. Front Squats are always a good time, set personal mark at 1 @ 345, must have been Dave’s easy DL pull at what 370? as he was talking to me mid rep. good job sir. Enjoy the weekend.

  2. Dave

    Good day here. Deadlifts instead of front squats.
    Pr’d at 370 and it felt real good! Then on to the humbling snatch. Power snatched up to 115. Worked on pull w 135. Didn’t have time for work set. Great job JD!! 345 front squat. Your a BEAST!! Good weekend back to you sir. It’s a pleasure to WOD w ya!! And great job to all 5 amers.

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