Snatch Complex
3x power snatch, hang squat snatch, squat snatch
warmup: bar, 89
109,119,135
Heavy Power Snatch
149, 159
21-15-9
kb swing 60lbs
burpees
3:39
Fat Bar Curls
10x85
7x85
no rest
Neck harness
3x30x10
A nice day at the gym the olympic lifts will be a part of my work outs from here on out since they add an explosiveness that I need back. The conditioning sucked as usual thats a classic sprint metcon. Hitting it hard again tomorrow.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
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