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Saturday, December 29 2018

Posted by Mandee on December 28, 2018   |   6 Comments

Alternating Bench Press & Hang Power Snatch Build Up   E2MOM

7 Bench Press – 4 Hang Power Snatch

5 Bench Press – 3 Hang Power Snatch

3 Bench Press – 2 Hang Power Snatch

1 Bench Press – 1 Hang Power Snatch 

6 min AMRAP:

6 Hang Power Snatch   115/75   RX+155/105   MRX 95/65
9 Barbell Push-ups   MRX Push-Ups
6 Pull-Ups   RX+ Chest to Bar

REST 3 minutes

4 Rounds For Time:

6 Toes to Bar

9 Barbell Push-Ups   MRX Push-Ups

6 Hang Power Snatch

Core & Shoulder Development

30 Ring or Bar Dips
25 GHD Sit-Ups
1 min L-Sit Hold on Parallettes or Rings

2min High Plank Hold on Parallettes

*Break-up in sets as needed*

CFHSV Running & Endurance WOD:

In teams of 2, working at the same time:

Partner 1: 10 x 100m shuttle run

Partner 2: bike for distance

When Partner 1 completes all runs, switch

rest 4 minutes

As a team, for time:

300 calorie bike

partners must alternate every 15 calories

6 responses to “Saturday, December 29 2018”

  1. @Cj.vk says:

    A. Training 😊
    B. 6 / 4:52 rx

  2. Melissa D says:

    5+6 / 5:25 rx

  3. MH says:

    5+1 RX+ / 4:56 RX+

  4. Mandee says:

    A. 165 bench / 125 hang power snatch
    B. 6 + 4 RX with C2B / 3:56 RX

  5. Bradley says:

    A. 250 Bench/190 Hang Power Snatch

    B. 6+15 Rx with C2B/3:22 Rx

  6. J Millich says:

    11:30am Garage:
    A: E2:30OM for 5 rds, HangPowerSnatch + 12 BBPush-ups
    (Benched yesterday, plus no bench at house)
    HPS – 135(4)-155(3)-165(2)-175(1)-185(1)
    B1: 7 rds even, RX
    B2: 3:24, RX