Alternating Split Jerk & Power Snatch Build Up EMOMs
Min 1 = 3 Split Jerk
Min 2 = 3 Power Snatch
Min 3 = 3 Split Jerk
Min 4 = 3 Power Snatch
Rest 1min Adjust weights as needed
Min 1 = 2 Split Jerk
Min 2 = 2 Power Snatch
Min 3 = 2 Split Jerk
Min 4 = 2 Power Snatch
Rest 1min Adjust weights as needed
Min 1 = 1 Split Jerk
Min 2 = 1 Power Snatch
Min 3 = 1 Split Jerk
Min 4 = 1 Power Snatch
Sprint AMRAPS
3min AMRAP:
Buy-in = Run 400, Row 400 or 1km Assault Bike
5 Power Snatch 115/75 RX+135/95 MRX 95/65
5 Toes to Bar
REST 2 min
3min AMRAP:
Buy-in = Run 200, Row 200 or 0.5km Assault Bike
9 Split or Push Jerk
9 Pull-Up RX+ Chest to Bar
REST 2 min
3min AMRAP:
30 Double-Unders
5 Hang Power Snatch
5 Shoulder to Overhead
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Dang! There’s no doubt that this young stud knows how to lift. Colin is an excellent CrossFitter with a natural ease when it come to Oly lifting. He’s worked hard for years and is already reaping the rewards at a very young age. Can’t wait to see what the future holds for you, Colin! 😁
Young Buck Captain Colin!! This dude lifts like a natural but his work ethic takes it to another level. Colin is talented and successful in everything he applies himself to. Keep grinding buddy!
Colin is one of the strongest kids I’ve ever seen! Excellent technique and confidence in anything you throw at him. Keep it up, world champ!
One of my favorites. I worked out with Colin an entire summer. He taught me a lot. Keep it up stud.
What a beast! Colin is a master of technique and always willing to share some knowledge. He ain’t so bad at hockey either.
Great pics of Colin training hard for the USA Weightlifting comp next week in Chicago. It’s pretty humbling (and satisfying actually) to see my son warm up with more weight than my PR! Rock on Colin- you make this dad very proud. Matthew 3:17
Let’s gooo, young blood!
SJ: 155-185-205-225
PS: 135-155-165
2 / 2+3 / 2+39 rx
🚲🤙🏼
155-115-185-135-205-155
2+2/3/2+30 rx bike
Colin is one heck of a lifter. He is a dedicated hard working young man. Best of luck to you next weekend. Keep it up stud!
Yesterday’s WOD:
28:27 Rx+ (All Reps 30/10 – solo)
Nicely done stud!
SJ: 185-225-245
PS: 145-155-165
1+5/2/2 Rx+ Row
220 on slpit PR
140 on power snatch
3+4/2+11/3+10 RX+ row
Colin is one strong dude!
*2+4 on first wod
Split Jerk: 130 – 155 – 165
Power Snatch: 95 – 105/115 – 120
————–
2 / 2+17 / 2+30 RX+ (row)
1+7 / 2+9 / 2+30 rx 😴
Colin is like the little brother I never wanted. Keep up the good work, bro! Proud of you.
Colin get ready for CFG Madison 2019 and Powerade ZEEERRRROOOOOOO LETS GO!
5:45am Garage:
A1: SJ – 135/165/185/210/230/265
A2: PS – 115/135/150/160/165/180
(Reps as prescribed. Only 1 barbell, so did 2x6EMOMS)
B: 3 even/3 even/2+35, RX (EchoBike)
– Colin is one bad dude. Every time I show up to open gym, he’s training like a maniac. He’s strong, technically sound and dedicated. Keep it up buddy!
Sn 135/185/x
Jk 135/225/x
2/2/2 Rx+
Sn 165-185-205xx
Jk 225-255-275x
3/ 2+9/ 2
A. PJ 125-155-205.
PS 85 across
B. 2+2 scaled/ 1+9 rx/2+19 scaled
135 for some, some at 185, some at 225 all overthe place.
3+4/3/2+13 Rx+