Friday, January 7 2022

Posted by Mandee on January 6, 2022   |   14 Comments




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

14 responses to “Friday, January 7 2022”

  1. Nathaniel says:

    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!

  2. Mandee says:

    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! 😃

  3. Hal says:

    A. 115-135

    B. 2+66 / 3+2 rx+

    C. Complete

  4. Bo says:

    Brian is a great dude always getting after it at 0500.

    2+61 rx / 2+31 rx

  5. CJ VK says:

    Barbell x 3 & 1 complex at 75
    105 across
    165-175-185 (missed hang)

    3+25 / 3+31 rx

  6. Alex says:

    115-185 for the snatch EMOMs
    3+42 / 4 Rx+

  7. Nathaniel says:

    3 + 46 scaled

    4 scaled

    *scaled to cleans and hang squat cleans @135lbs
    *double-unders as prescribed

  8. Bradley says:

    4+29/4+33 Rx+

  9. Misty says:

    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!

  10. Bailey says:

    A. Ended at 125 for squat snatch + hang squat snatch
    B. 4+36 / 5+1 RX+

  11. Lupo says:

    3+11 RX
    3+16 RX

  12. Josh Kennedy says:

    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.

  13. Mandee says:

    A. Ended at 125 for 1 squat snatch to 1 hang squat snatch
    B. 3+67 RX+ / 4+21 RX+