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Friday, April 1 2016

Posted by Naomi Pradia on March 31, 2016   |   16 Comments

Thomas 1Thomas 2

 

 

WOD:

A.  EMOM x 6 minutes

even = 2 power snatch

odd = 2 hang squat snatch

rest 3 minutes, adjust weights…

EMOM x 6 minutes

even = 1 power snatch

odd = 1 hang squat snatch

B. 12 minute AMRAP of:

6 handstand push-ups   RX+ 6 strict HSPU  (55 and over 4″ rise)

6 dips (bar or ring)  RX+ bar muscle-ups

6 split power snatch  115/75  RX+ 135/95  (55 and over 85/60)

C.  Core & Skill Development

25-50 dumbbell power snatch alternating arms each rep or 25-50 kettle bell hang snatch

25-50 hip extensions

 

Check out Mason Dixon’s menu for next week. April 4

To place an order, click here!

 

REMINDER: Free Nutrition Class this Saturday at 9am. 

Barbell Club will start back on Sunday at 1pm!

 

16 responses to “Friday, April 1 2016”

  1. Nathaniel says:

    Slick moves Thomas! Nice pic of a hard working crossfitter. Keep it up stud muffin

  2. Mandee says:

    Great work Thomas! Keep it up stud 🙂

  3. Katie C. says:

    Nice shoes! #GreenTeam

  4. Kobra says:

    Thomas climbing to the top! Nice work stud!

  5. Dani says:

    Sick photo Thomas!! Who was dangling from the rafters to get this awesome shot?!

  6. Eric says:

    Nice photo

  7. steve price says:

    Get it Thomas! Making those rope climbs look easy.

  8. Rob L says:

    Cool pic! Nice job Thomas!

  9. Nathaniel says:

    A. 115 – 125 – 135

    B. 145 – 155 – 165

    C. 5 + 2 rx +

  10. Jeremy Millich says:

    7:00am Class:
    A: 115-115-125
    B: 135-135-145
    C: 4+5, RX+
    – great class!!!
    – Thomas tearing it up as always!

  11. Cesar says:

    Leading from the front, Thomas. Semper Fi!

  12. CJ Vk says:

    A. 115 across
    B. 125-135-135
    C. 4 rounds Rx

  13. Mimi says:

    A: 75# scaled to hang snatch instead of squat
    B: 80# scaled to hang snatch instead of squat
    C: 4 rx with ring dips
    Great job Thomas!

  14. Tracy says:

    75#

    85#

    5+6 rxd