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General Fitness 11.29.14

28
Nov

General Fitness 11.29.14

Prep Work
Team Stretch

Oly
18Min EMOM
Even Min Full Snatch
Odd Min Power snatch
Add weight according to feel-The goal for this is to hit both lifts at one weight before adding additional weight

WOD
21-15-9
Russian Fran
KB Thrusters 53/35
Pull ups

Cool Down
Mobility
Post results

3 Responses

  1. Jim

    Subbed Cleans for the EMOM, got up to 175# today, felt good at that weight, need to work on form for the Power Clean though.
    Russian Fran was a gasser for me, used 35# KB’s took me 9:25, Pull-ups were more or less strict.

  2. Vanessa Esquivel

    Oly – 18Min EMOM
    Even Min Full Snatch
    Odd Min Power snatch
    25, 30, 35, 40, 45, 50, 55, 60, 65

    The last time I did “Russian Fran,” it was in 4:54. I used 18# KBs (unbroken) and did banded kipping pull ups.

    This time I did it in 7:41, used 26# KBs and did kipping pull ups. Broke up the thrusters into 7s for 21, 5s for 15, and 5 and 4 for 9. I did 2-5 pull ups at a time.

  3. Cash

    Sorry for the late post B !!!

    Substituted Front Squats for 18min EMOM snatched
    Worked up to 175, previous max is 185, attempted once but head wasn’t in the right place, failed 🙁 but I’m positive I could get it the next year out 🙂
    21-15-9
    85lb BB lunges
    12kg KB sit ups
    ** very challenging combo,
    Went unbroken on lunges

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