Kate kettlebell snatching
Workout of the day
Front squat, 85%1RM x 3-3-3 reps
Then, 21-15-9 reps for time:
Deadlifts, 110 kg
Ring dips
Incorporate front squats into your general warm-up, or what we like to call the “pre-WOD”. Recommended front squat load progression is 50% 1RM x 10, 60% x 8, 70% x 6, 80% x 4, 85% x 3-3-3 reps.
For the main WOD, load the bar for deadlifts. Go Rx’d (prescribed) or 55% 1RM. Depends on your ability and mood.
Post subs, questions, results to comments.
Weekly COVID19 new cases vs new deaths
courtesy of @Covid19Crusher
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Front squats 80 kg x 3-3-3
21-15-9
deadlifts 80 kg
ring dips
9:28
Front squats 185 lb 3-3-3
21-15-9
Dead lift 185 lb
Ring dip
6:14
Nice work, Curtis!