Snatch Build Up E2MOM
3 – 2 – 2 – 1 – 1 – 1
MainSite WOD (RX+)
For Time: (20min cap)
40 Dumbbell Snatch (alt) 50/35 MRX 35/20
40 Dumbbell Goblet Squats RX+ Pistol (alt)
4 Rope Climb 15’ RX+ Legless MRX 4×10’ or 2×15’
30 Dumbbell Snatch (alt)
30 Dumbbell Goblet Squats RX+ Pistol (alt)
3 Rope Climb 15’ RX+ Legless MRX 3×10’
20 Dumbbell Snatch (alt)
20 Dumbbell Goblet Squats RX+ Pistol (alt)
2 Rope Climb 15’ RX+ Legless MRX 2×10’ or 1×15’
10 Dumbbell Snatch (alt)
10 Dumbbell Goblet Squats RX+ Pistol (alt)
1 Rope Climb 15’ RX+ Legless MRX 1×10’
Core Development
20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings
20 Russian Twists
20 Hip Extension to Glute Ham Raise
20 WallBall Russian Twists
CJ VK, thumping that chest! I get to throw down with this guy almost every day, and there’s no doubt he adds fun and personality to every training session. He’s a super stud CrossFitter who is highly skilled and moves effortlessly. He gives 100% every day not only at CrossFit, but also at sneaky sarcasm and friendly banter 😅 He’s one of a kind and I’m glad to call him my friend!
Champ to bar…I mean chest to bar. CJ has worked really hard on his c2b and it shows when it counts. CJ is CrossFit through and through in how he approaches his fitness. He’s dealt with injury and overcame so he knows how to train smart and for longevity. He also enjoys the “game” of CrossFit and being the best CrossFitter he can. This past year he had the top male overall score in the Open at CFHSV. And CJ enjoys the community and friendships that CrossFit facilitates. Glad you found CrossFit buddy and extra glad you found CFHSV. Keep Rollin dude
“The Champ” for a reason. I look for his scores every morning between 11:30-11:45.
A. 165 power
B. 15:52 rx
C. HDM4
CJVK killing it 8 days a week.
A: 140 power
B: 2+36 rx
👀🏆
CHAMP
185-195xxxx
16:07 Scaled to 6xPull Up
champishere.gif
Gotta post scores when CJVK is the pic
A. 225
B. 17:48 rx
Appreciate that Big Dan. Good job today. 👍🏼
205 Squat Snatch
19:48 Rx+
Everybody has their own challenging movements and C2B is certainly one of mine 🥴
I appreciate the kind words and wouldn’t trade my hour and half, five days a week at CrossFit Huntsville for nothing.
115(3)-145(2)-175(2)-195-210 (all squat)
19:48 rx+
Nobody like CJVK aka swag city… aka the champ… aka the stache… Thankful to get to workout with him most days. Pretty hard to have a bad day around this guy. Thankful for you dude!
A. 175 Power
B. 17:08Rx
Making it look too easy, CJ!
A: clean training
B: 3+3 scaled to 25# dumbbell
19:06 scaled
A. 140
B. 19:30 rx (half legless rope climbs half normal)
CJVK, he’s the man! One of the most well rounded athletes in the gym. Not only does he work hard, he knows how to crack up and make training fun. Glad I get to train with him everyday, he definitely keep everybody’s spirits high! Keep up the work stud
A: 115(3)-125(3)-135(2)-145(2)-150(1)-155(1), all squat snatch
B: 19:15 with 35# DB
C: Complete
A. 135 squat
B. 13:21 RX with pistols
185 squat
17:21 rx
He is the CHAMP for a reason. puts in the work. Ive noticed lately that champ is dialing it in. only 10 weeks til the open. Champ gon be ready.,
245
18:44 rx
CJ is a legit “good dude”. Always enjoy working out with him. Mustache always on point.