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  • Writer's pictureJohn Fadel

Tuesday PVF- 5am,7:15am,8:15am,9:15am5:30pm

Bench press every 1:30- (pair up)

- Barbell should be taken from a rack.

- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

- Reps should be performed unbroken each set.

- Score: Enter weights used for each set.

Warmup:

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

Work:

[WAVE 1]

5 Bench Press @ 70%

4 Bench Press @ 75%

3 Bench Press @ 80%

2 Bench Press @ 85%

[WAVE 2]

5 Bench Press @ 75%

4 Bench Press @ 80%

3 Bench Press @ 80-85%

2 Bench Press @ 85-90%


Metcon: 24min

"Zoom Zoom"

5 Rounds x AMRAP 3min:

15/12 Calorie machines or 200m run

40 Double Unders or 100 Singles

10Push ups

Max Hang Power Snatches 95 / 65 lb (see modifications)

Rest 3 Minutes Between Rounds.


Modifications:

POWER SNATCHES

  • Reduce Loading

  • Dumbbell Power Snatches

  • Kettlebell Swings










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1 Comment


John Fadel
John Fadel
Jul 19, 2023

WOD

89 snatches at 95#

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