WOD:
A. 1 power snatch to 1 snatch balance to 1 hang squat snatch
EMOM for 4 minutes: 1 rep @ 60-70%
rest 2 minutes, adjust weight
EMOM for 4 minutes: 1 rep @ 70-80%
rest 2 minutes, adjust weight
5 minutes to build up to a heavy squat snatch
B. For Time:
44 Russian KBS 32kg/24kg
1000m run
22 chest to bar pull-ups (55 and over regular pull-ups)
800m run
36 Russian KBS 32kg/24kg
600m run
18 chest to bar pull-ups (55 and over regular pull-ups)
400m run
28 Russian KBS 32kg/24kg
200m run
14 chest to bar pull-ups (55 and over regular pull-ups)
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David is the real deal. Another high achiever at CFHSV.
Daddy Mac!! One heck of an athlete and friend.
D A V I D!!!! Looking focused as always. This guy is amazing. Real deal!
David! Strongest, fastest and nicest dude out there
In between David’s sets, it’s not a rest for him…..IT’S A REST FOR THE WEIGHTS lol
The man, the myth, the legend!
David is awesome. Always pushing it hard. You are the man.
I’ve got to agree. David is awesome. Way to be awesome David 🙂
David!!!! Kicking total ass and looking fierce doing it!
DAVID!!!! Yes!!! Killing those lunges! Best dude around!!
One in a McMillion right there. My man. He will CrossFit you upside your head.
Dr. David McAmrap McMetcon is a McCrossfit freak of nature. He has an engine like a 2015 Audi A8L V12 Strong Fast and goes on forever! Oh did I mention he is one heck of a nice guy!
Keep killing it Doc!
Every once in a while, David comes in and does an AMRAP just to keep us humble. It’s always good to be around such a positive person. Glad to have crossed paths with you, David.
Caution: The only prescription this Doc hands out is straight up a** whoopins!
He is one bad dude.
If you think Sam Briggs has an Engine, you haven’t met Dave. Pure ENGINE!
David is another one of CFHSV’s humble super-athletes who crushes every wod.
When my car dies I might just have David Mc. push me around in it :0) truly mean engine in an awesome dude!!
Wow, thanks for the kind words everyone.
Looking good David! You are the man! Awesome dude, great friend, incredible athlete.
Love reading all of these awesome compliments of David 🙂 What a loving CFHSV family we have! David, your reputation is clearly marked within this community.
David. ..Great athlete, great dad and family man too!
AND…. not to mention he is great Doc! Runs a cool practice. Annual exams are a little awkward but we stay distracted discussing the WODs….:-)
21:50 scaled
24:03 Rx
Way to go David!
A: 85# power snatch
B: 200m run + 1 c2b at 30:00 rx
David is a stud!!!
9:15 Class:
A: 95/115/155
B: 19:42, RX
-David is one incredible athlete! The “Mad Scientist” when it comes to game planning a wod! Such a great person and a great friend!
David — The reason I’m at CFHSV and why I keep pushing.
A: 95/115/145(PR)
B: 38:47 (1.5 pood and all singles on CTB)
135 across
165
22:50
Isn’t that the guy who only does back squats outside?