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Friday, October 12 2018

Posted by Mandee on October 11, 2018   |   15 Comments

 

 

Snatches     E2MOM

1st Set = 1 Power Snatch to 1 Overhead Squat
2nd Set = 2 Hang Power Snatch to 1 Snatch Balance
3rd Set = 1 Squat Snatch

4th Set = 1 Squat Snatch

**Repeat All Above 1 More time**

3 Sprint Rounds For Time:

5 Over Bar Burpees
10 Calorie Row or 10 Calorie Assault Bike
15 WallBall Sit-Ups   RX+ WallBall GHD Sit-Ups   20/14lbs   MRX 20/10
10 Hang Power Snatch   115/75   RX+ 135/95

5 Squat Snatch

Rest 2min After Each Round

 

 

 

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15 responses to “Friday, October 12 2018”

  1. Mandee says:

    Jamal showing up and showing out! This young dude is dedicated, focused and determined, and he quietly puts in the work with a great attitude. Keep it up, Jamal! 😁

  2. Cliff McCutcheon says:

    Keep grinding Jamal! Super proud of you dude!

  3. Nathaniel says:

    Jamal goes hard! Love seeing the effort and commitment this young Stud has shown since he joined CFHSV. You rock dude! Keep up the grind!

  4. Norman Kwofi Carrington says:

    Jamal goes hard. Every session he gives all he’s got. Way to show out, Jamal. Keep pushing!

  5. Michael Little says:

    205 (shoulders & chest are toast from this week)

    8:49 Rx+ 👂🙉💬🧦👃🤮

  6. Jeremy M. says:

    5:45am (GSE track):
    Murph minus pull-ups (no bar) –
    35:09, w/20# vest (first time w/ vest)
    Mile 1 – 8:54
    20 rds of 10 push-ups, 15 sqts – 17:34
    Mile 2 – 8:41

  7. MH says:

    A. 150..155(×) 😣
    8:38 RX+ Bike

  8. Kim G says:

    A. Technique (70#)
    B. 12:07/row scaled to 55# to focus on technique

  9. Chef Tyler says:

    A. Training. Lots of different weights between 115-225.
    B. 8:30 Rx

  10. Mandee says:

    A. 140
    B. 7:33 RX (row)
    First time snatching heavy in a long time!

  11. Wes B. says:

    Pm Open gym
    (got in a quickie during lunch)
    “Hotel hell” (scaled)
    DB/KB thrusters (35lb/swapped to 16kg KB after 30)
    5 burpees at the top of every minute

    Goal was 100 thrusters
    Stopped at 73 after 13 minutes

  12. Bradley says:

    Jamal continues to work hard and show out. Keep it up young stud!

    • Bradley says:

      AM Open Gym – Yesterday’s WOD:

      A. FS: 230(6) – 245(4) – 260(3) – 245(5) – 260(2)

      B. 4 Rounds (2 Rx+ then shed weight) – Was smoked after strength portion. Should have gone Rx from the start.

      PM Open Gym

      A. Snatch Training

      B. Monday’s WOD – 26:30 Rx+

  13. Brian A says:

    Look at Jamal. Working hard every day

    Drop-in At CrossFit Mayhem.
    5 rounds of
    20 ring rows
    10 bench press (Bw)
    Rest 1 min
    3 rounds of
    20 wall ball squat jumps (20/14)
    10 DL (225/155)
    Rest 1 min
    100 sit ups