Wednesday 4/5/16

Here we go, the first Berlin Throwdown (http://www.berlin-throwdown.com/) qualifier wod was posted on Monday. First I was not happy about doing it in the regular class but on the other hand because we are on the team division my wod will be a bit different – instead of doing five rounds it will be a chipper: 50 burpees over barbell, 50 power snatch and 50 ohs, no time cap… :O

It was actually good to do the 5 rds version to work on the movements, feel the snatches and think about how to cycle them. We will do the wod on the weekend.

Sets
5 Back Squats | 62 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 61 kg
5 Front Squats | 65.5 kg
5 Front Squats | 70 kg

Sets
8 Bench Press | 42 kg
6 Bench Press | 49 kg
4 Bench Press | 55 kg
4 Bench Press | 58 kg

Sets
5 Shoulder Press | 36.5 kg
4 Shoulder Press | 38 kg
3 Shoulder Press | 40.5 kg
3 Shoulder Press | 43 kg

Strict pull ups 7 rds
5 regular
3 weighted 5kg
1 weighted 10kg

CLASS
Warm-up 4x
20 jumping jacks
10 squats

Hang Clean + Split Jerk 2x
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 front squat
5 hang clean
5 split jerk
(20 min)
Weightlifting
Hang Clean & Jerk Complex (7×2)
hc + split jerk
67.5 but failed the 2nd jerk, too scared again :/

emom 14
1 hpc + 1 jerk
*increase weight every 2nd set

Metcon
BTD 16.1 – Individual, Team A, Scaled (Time)
5rft
10 burpees over the bar
10 ground to overhead 45/30 – s30/20
10 overhead squats 45/30 – s30/20
RX 9:47 min, did not go all out and worked out before, so the time was okay, can go faster…

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