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Spencer Arnold
Posts
September 14, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Front Squat: Work up to a Heavy Single no misses B) Power Snatch: 40/2, 50/2, 60/2, 70/2, 75/2...
September 14, 2016: Competition
Complete In Order Strength: A) Front Squat: Work to a heavy, smooth single rest 2 min. 1 more rep B)Jerk from Blocks: Work to a...
September 13, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch: 60/3, 70/3, 80/2, 85/2, 88/2, 90-92/x2singles B) Hang Clean: 60/2, 70/2, 80/2, 85-88/1x3singles C) Jerk: Work up...
September 13, 2016: Competition
Complete In Order Strength: A) Clean from Blocks above knee, Pull + Clean: Work to a heavy double THEN complete 3 set of 2 at...
September 12, 2016: Competition
Complete In Order Strength: A) Snatch: Starting at 50%, build to a heavy double with no misses -Every 90 sec. B) Back Squat: work to...
September 12, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch SOTTS: 4 sets of 3 as warmup B) Hang Snatch: 60/2, 70/2, 80/2, 85-88/1x3singles C) Clean &...
September 10, 2016: Weightlifting
Post Results in WODfollow for FREE: #powerandgrace #maxoutsaturday A) Snatch Balance: Work up to Heavy Double B) Snatch: Heavy Single for the Day C) Clean...
September 10, 2016: Competition
Complete In Order Strength: A) Snatch: In 10 min find Heavy Single, – 1 miss allowed B) Clean and Jerk: In 12 min find Heavy...
September 9, 2016: Weightlifting
Post Results in WODfollow for FREE: A) OHS: 50/2, 60/2, 65/2, 70/2 B) Hang Snatch from Power Position: Find Heavy but Perfect Triple C) Hang...