Snatch Build Up E2MOM
Snatch 3 – 2 – 1 Hang Snatch 3 – 2 – 1
Snatch 1 – 1 Hang Snatch 1 – 1
5 Sprint Rounds w/ Increase Rest: (15min cap)
5 Power Snatch 115/75 RX+135/95 MRX 95/65
10 Toes to Bar
5 Hang Power Snatch
10 Over the Bar Burpees
*After 1st round rest 30sec
*After 2nd round rest 1min
*After 3rd round rest 1:30min
*After 4th round rest 2min
*Score is total time to complete minus 5min*
Core & Snatch Development
15 KB Dead Snatch (each arm)
30 Barbell or PVC Sotts Press (snatch grip)
15 Evil Wheels
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
5 Rounds For Time:
5 Ground to Overhead
10 Weighted Sit-ups
5 Ground to Overhead
10 Lateral Burpees
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Sydney! Love the smile, the sunshine, and the fact that this young stud is throwing weights around in her backyard while at home. The Kalanges are a top notch family, and it’s a joy and a pleasure having all of them at CFHSV. Sydney been impressing us for years with her beautiful form and her willingness to feel the pain in any WOD. Keep after it, Sydney! ?
Syd the Kid! I’m not surprised at all that Sydney is keeping with her workouts at home in the driveway. She’s one driven young lady that loves a challenge and her fight, and smile, are contagious. The Kalanges are what makes CFHSV what it is. Great family!
Syd! Lets gooooo!
She’s so fast! I know she’s ready to race!
Great picture! I love seeing all the WOD pictures from people working out at home!
Snatch 3-2-1 @ 65#
Hang Snatch 3-2-1 @ 65#
Snatch 1-1 @ 75#
Hang Snatch 1-1 @ 75#
Ran 2 miles then 60 weighted sit-ups
Happy Friday everyone!
Had no idea it was Friday until I read your post. We did it CFHSV. Another week in the books. Hell of a job! Impressive 2 mile run again Clair! And of course you got your strength in too…strong!
Sydney is a great crossfitter and a great swimmer, too!
Strength: 65lbs on the 3-2-1 sets; 85lbs on the 1-1 sets
WOD: 4rds scaled to 65lbs and kb sit-ups…finished 5rds minus rest at 12:53
Way to work it Regina! Great job on that WOD and sticking around for the 5th round. That’s why you’re bad to the bone
13:05 @115
Subbed WB sit-ups for T2B
Dan the Home WOD Wrecker! Glad to see you staying on it buddy and wouldn’t expect it any other way.
This is why I’m always in the front. I can’t follow/remember instructions…forgot to subtract rest…
8:05
Yeah syd!
A. 95# for 3-2-1. 115# for 1-1. That was a PR for the hangs but they weren’t pretty.
B. 10:36 but had to scale to 65# and weighted sit-ups for the t2b.
I guess you got me motivated for today Nate so no need for the eggs!
Ha!! That’s what I’m talking about! You’ve been pushing yourself and the CrossFit gods smiled on you today with a Snatch PR. That’s so awesome! Congrats on that dude. Way to stay with it. Now let me scramble these eggs up for an egg sandwich!
I am living for these comment strains from you Nate ? I was worried yesterday, now relieved. GOOD JOB JASON
A. 115 PS, 145 HPS
B. 10:20 Scaled to 95 (4+25 at the cap)
C. Negative
D Jones at it again. Nice work on the strength buddy. And great job on the WOD because that was a tough cut off with a lot of mandatory rest. Love the negative too!
A: PS/HPS Training
PS – 115-135-145-150-155
HPS – 115-135-145-150-155
B: 12:35, RX @115#
(Splits – 1:17/1:48/1:44/1:34/1:12)
JJ Millich, I’ll be honest – I expected a little more out of you in the strength portion and the WOD. Not sure what the distractions were today but should have pushed through them ? Great work dude! You’re a monster in that home gym of yours. Way to be!
I’m sorry, I meant training one arm snatches.?
Snatch
135-185-225-245-275 (failed)
Hang
135-155-185-225-245
Wod: 1:36/1:53/1:42/1:44/1:39 rx+
This was hard to do looking at your watch.
Nice to see MoFo 300 posting some strong numbers. Bet you shook every house around you when you dropped that weight. Strong work dude!
95-115-130
110-125-135
135-145
134-145
5:28 RX+
Super fast! ??
A. Power Snatch
145(3) – 155(2) – 170(1) – 165(1) – 180(1)
Hang Power Snatch
145(3) – 155(2) – 170(1) – 170(1) – 180(1)
B. 13:23 total time
Didn’t keep splits. Too busy trying to breath.
C. Negative
Glad to know I wasn’t the only one who couldn’t breathe. I couldn’t see straight either.
All power
Snatch: 105(3) – 115(2) – 125(1) – 125(1) – 125(1)
Hang: 115(3) – 125(1) – 125(1) – 130(1)
WOD: 13:36 – 5min = 8:36 RX+
Power snatch 95(3), 115(2), 130(1)
Hang power snatch 100(3), 110(2), 125(1)
Power snatch 130(1), 135(1)
Hang power snatch 130(1), 135(1)
10:46 rx+
5:46 without rest rx+
Whew! You were super fast too! ??
Sydney. I hope you got Dave out there with you.
Sydney!! Don’t let that smile fool you… with that engine and determination, she a fierce competitor that shouldn’t be messed with!! She started showing out at CF kids and now she shows us adults how it’s done! Can’t wait to watch this young stud keep making gains!
A. 95 for both
B. 13:57 rx
Home WOD w/65# BB for G2O, sit ups with 35# DB 12:33
Nice work Katie A! Way to keep rocking and rolling.
A. Warmed up with 20# DB single arm snatches then
started programmed sets at 65#
B. Hybrid WOD- 14:59
5 rds at 65# and 14#WB
5 power snatches
10 WB sit-ups
5 hand snatches
10 over the bar lateral burpees
*Hang
Great job Kim! Way to wear them snatches out.
That’s what I’m talking about Sydney. Kicking butt with a smile on your face!!
All Squat
Snatch: 135(3) – 165(2) – 185(1) – 195 – 205
Hang: 145(3) – 165(2) – 185(x) – 185 – 195
13:12 – 5:00 = 8:12 Rx+
1:16/1:41/1:39/2:04/1:32
Big love for Syd!!!
She laps me when we run a 200 warm-up. Miss seein her and her mom; dad is pretty cool too. I will never forget seeing their whole family cheering us on at mayhem last year specifically in that thruster gymnastic wod. People like Syd make you want to push and be great and bring her along for the ride. Love y’all