EMOM x 4min Barbell Snatch Warm-Up =
1 Power Snatch to
1 Hang Power Snatch to
1 Overhead Squat to
1 Snatch Balance to
1 Snatch Drop
Rest 2min/Add weight
Squat Snatch EMOMS
EMOM x 3 min = 3 Hang Squat Snatch
Rest 2min/ Adjust Weight
EMOM x 3 min = 2 Squat Snatch
Rest 2min/ Adjust Weight
EMOM x 3 min = 1 Squat Snatch to 1 Hang Squat Snatch
6min AMRAP:
60 Double Unders
6 Power Snatch 95/65 RX+115/75 MRX 75/55
3 Hang Squat Snatch
Rest 3min
3min AMRAP:
30 Double Unders
3 Power Snatch 95/65 RX+115/75 MRX 75/55
1 Hang Squat Snatch
Core & OH Development
1min Max Evil Wheels
1min Double Kettlebell Overhead Squat Hold
1min Max Hip Extensions
Go head Brian! Ya know what time it is when Brian B is slangin weight…it’s 5am! Brian is regular at the 5am and he’s ready for whatever we throw at him. Brian is always a friendly face in the early mornings and he’s always ready to have a good time with his crew. With his ‘bang’ in one hand and a barbell in the other – he’s ready! Stay after dude!
Brian B with the solid lockout and strong overhead position! This guy has got years of CrossFit experience and he’s still getting up before the sun to throw down regularly. He’s friendly, encouraging, and always willing to help out his fellow athletes. He works hard in and out of the gym, and he isn’t afraid to push his limits. Stay after it, Brian! 😃
A. 115-135
B. 2+66 / 3+2 rx+
C. Complete
Brian is a great dude always getting after it at 0500.
2+61 rx / 2+31 rx
Barbell x 3 & 1 complex at 75
105 across
135-145-155
165-175-185 (missed hang)
3+25 / 3+31 rx
115-185 for the snatch EMOMs
3+42 / 4 Rx+
3 + 46 scaled
4 scaled
*scaled to cleans and hang squat cleans @135lbs
*double-unders as prescribed
4+29/4+33 Rx+
Brian! Looking strong with that locked out overhead press! This guy knows that the early bird gets the worm… he’s in and out of the gym before most people have opened their eyes for the day! Always smiling, kind and supportive of the athletes around him. 5am wouldn’t be the same without him!
A. Ended at 125 for squat snatch + hang squat snatch
B. 4+36 / 5+1 RX+
💪
3+11 RX
3+16 RX
A staple of the5am crew, great human being. Brian and I teamed up at the CFHSV 10th anniversary WOD and had a blast. But his true quality shone forth a few months ago during the 5am class: another athlete barked a shin bad on the box, Brian and several of the medical pros in the class basically abandoned their WOD and rendered immediate first aid. Never even hesitated, just jumped right in, Brian in the lead. If you end up in Huntsville Hospital for something and he walks into your room guaranteed you are in good hands.
A. Ended at 125 for 1 squat snatch to 1 hang squat snatch
B. 3+67 RX+ / 4+21 RX+