WOD:
A. 1 power snatch to 1 OHS to 1 hang squat snatch EMOM x 4 minutes
rest 3 minutes, adjust weights
E2MOM alternating lifts:
1 power snatch – 1 hang squat snatch – 1 power snatch – 1 hang squat snatch – 1 power snatch – 1 hang squat snatch
B. “Snatch Ball” by DB
3 x 3 Minute Innings:
13 WBS 20/14 10′ RX+ 20/14 11’/10′ (MRX 20/10 9′)
3 power snatch 95/65 RX+ 115/80 (MRX 75/55)
1 hang squat snatch
rest 2 minutes after each 3 minute inning
*start each inning over to compare your consistency on this WOD!*
Score = lowest scoring inning
We WILL have Barbell Club on both Saturday and Sunday this weekend!
Check out Mason Dixon’s menu for next week. dec-5
Clair alone in her zone 🙂 Clair always brings a smile and effort to each day and WOD. Keep rockin’
Clair is a bright ray of sunshine! Don’t let the black and white picture fool you 🙂 A brighter smile I never did see.
P.S. I’m back CFHSV! 😀
Cool pic of an awesome CrossFitter and super kind lady! Keep it up Clair! 🙂
A. 75# across
B. 165# hang squat snatch (PR)
C. 2+5 Rx+ (2+14 – 2+12 – 2+5)
A. 165 Power Snatch
B. 175 Hang Squat Snatch
C. 3 / 2+13 / 2+14 RX
815AM : Today’s WOD:
A. 140 power snatch
B. 145 hang squat snatch PR
C. 3+4 / 3 / 3 RX+
1015AM Open Gym: Yesterday’s WOD:
24:51 RX
A. 75#
B. 180/155 PR
C. 2+6 / 2+5 / 2+6 RX+
Finisher 200 DUs
Beautiful Picture of an Amazing Athlete and American!
PS & HSS = 115-115-135-135-155-155
WOD as RXd = 2+5
Loving those ***PR Stars*** Congrats
A: up to 135#, greasing the groove
B: 2+9, 2+8, 2+8 Rx+
A. 115 across
B. 155, 155, 185, 185, 195&200, 195 PR
C. 2+9, 2+5, 2+5
A1. Power Snatch – 190 PR
A2. Hang Squat Snatch – 190 PR
B. 3+3/3/3 Rx+
165/165
3+8/3/3 rx+
5:35pm Open Gym:
A: E2MOM for 5 rds –
10 bench press @165# + 10 back sqt @185#
B: E2MOM for 5 rds –
1power clean + 1hang power clean + 1power snatch + 1hang power snatch
Cleans @185#
Snatches @145#
– Clair looking strong as always!!
8:15 class: Today’s WOD
A1: 130 Power Snatch
A2: 140 Hang Squat Snatch PR
B: 3+7/ 3+2/ 3
AM Open Gym: Yesterday’s WOD
28:15 RX