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Friday, December 2 2016

Posted by Mandee on December 1, 2016   |   14 Comments

clair

 

 

 

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

To place an order, click here!

14 responses to “Friday, December 2 2016”

  1. Nathaniel says:

    Clair alone in her zone 🙂 Clair always brings a smile and effort to each day and WOD. Keep rockin’

  2. Dani says:

    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! 😀

  3. Mandee says:

    Cool pic of an awesome CrossFitter and super kind lady! Keep it up Clair! 🙂

  4. CJ VK says:

    A. 75# across
    B. 165# hang squat snatch (PR)
    C. 2+5 Rx+ (2+14 – 2+12 – 2+5)

  5. KOBRA says:

    A. 165 Power Snatch

    B. 175 Hang Squat Snatch

    C. 3 / 2+13 / 2+14 RX

  6. Mandee says:

    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

  7. BP says:

    A. 75#
    B. 180/155 PR
    C. 2+6 / 2+5 / 2+6 RX+
    Finisher 200 DUs

  8. CoachDB says:

    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

  9. Josh Kennedy says:

    A: up to 135#, greasing the groove
    B: 2+9, 2+8, 2+8 Rx+

  10. Brian A says:

    A. 115 across
    B. 155, 155, 185, 185, 195&200, 195 PR
    C. 2+9, 2+5, 2+5

  11. Bradley says:

    A1. Power Snatch – 190 PR

    A2. Hang Squat Snatch – 190 PR

    B. 3+3/3/3 Rx+

  12. Justin says:

    165/165
    3+8/3/3 rx+

  13. Jeremy M. says:

    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!!

  14. Shana says:

    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