WOD for Wednesday 6/15/16

June 15, 2016


A1- Primary-  Snatch Grip Deadlift 5×2 Ascending.  First Rep temp controlled at 2-2-2-2, 2nd rep, any (optimal) tempo.  After any set where you get two reps with good spinal position the whole way,  go up on the subsequent set (ascending).

A2- Accessory- Snatch Grip Barbell Bent Over Rows 3 x 8-10 reps, across.  Spine at just above horizontal, small bend in the knee.  Try to keep the motion restricted to just the elbow/shoulder/scapulae.  Don;t move at the waist.

B1- Primary- Close Grip Bench Press 4×5 Ascending.  Grip the same width you/d do a shoulder press at,   not 2 inches apart. No tempo restrictions.

B2- Accessory-  Lying Dumbell Tricep Extension.  3x 8-10 reps, across.






  1. 255 snatch deadlifts
    225 close grip bench

  2. 145 snatch grip deadlifts – got 1 rep at 155 but it hurt my finger too bad to pick it up for the 2nd rep
    95 cgbp

  3. Snatch grip DL – 160
    bench – 95

  4. cgbp 85×5, 90×2.
    easy row.
    AD intervals 1 on 1.5 off x 5.

  5. Snatch grip DL – 235
    Close grip bench – 225

  6. Snatch Grip DLs = 235
    CGBP = 135 / 185 / 195 / 205×3

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