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Friday, June 23 2017

Posted by Mandee on June 22, 2017   |   23 Comments

 

 

 

 

Squat Snatch  2 reps EMOM x 3min Rest 2min/add wt

– 1 rep EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min    

     13min AMRAP:

– 3 Bar MUs or 3 Burpee Pull-Ups

– Squat Snatch (see chart below for wt/reps)

– 9 T2B

– 6 Bar Facing Burpees

– Hang Squat Snatch

Snatch Chart (Load Determines Reps)

~RX 135/95 = 1 Rep; 115/75 = 2 Reps      95/65 = 4 Reps

~RX+ 155/105 = 1 Rep; 135/95 = 2 Reps      115/75 = 4 Reps

~MRX = 115/75 = 1 Rep; 95/65 = 2 Reps      75/55 = 4 Reps

     Core Development

-20 GHD Sit-Ups

-20  Hip Extensions

-20  Butterfly Ab-mat Sit-Ups

-20  Glute Ham Raises

 

 

 

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23 responses to “Friday, June 23 2017”

  1. Steve Price says:

    That is an awesome picture of my buddy Charlie! Looking fierce, strong, and fit!!! Don’t hurt ’em Charlie!

  2. Matt says:

    That dude is bad to the bone!

  3. Mandee says:

    Charlie is always showing up and showing out at CFHSV! This guy exemplifies that hard work, consistency and determination certainly pay off! Keep it up Charlie! 🙂

  4. Nathaniel says:

    My man Charlie is the real deal and CFHSV wouldn’t be the same without him. That’s a CrossFitter to the bone!

  5. Zee says:

    Such a hard worker and an all around awesome human being! Charlie always seems to walk in the gym in a good mood!

  6. Clair says:

    A. 65(2)70(1)80(1)
    B. 4+21 rxd at 75# and bar MUs
    Great Friday morning! Thank you for the great coaching, Brady! Happy Friday CFHSV!

  7. Daniel Lynch says:

    When Charlie takes breaks between sets, it’s not a rest for him, IT’S A REST FOR THE WEIGHTS.
    A. 75/85(2)—95/105(1)—115(1)
    B. 3+11 Rx @115/Bar MUs
    C. Yes

  8. Little Erin says:

    Strength: 75- 90-100

    Wod: 3+7 rx @75# and bmu

  9. Bradley says:

    Charlie L is one bad dude!

    AM Open Gym – Yesterday’s WOD:

    A. 185(10) – 205(5) – 155(20) – 205(5)

    B. 31/32/40/52 = 155 Reps Rx+ (Bike/Run/Row/Run)

  10. CJ VK says:

    A. 135(TnG)-165-185 (then 5 failed attempts at 195)
    B. 5 rounds even Rx+ @ 155# w/ RMU
    (all the tall bars were taken 🤤)

  11. CoachDB says:

    Charlie is a long member and a great Army buddy. Looking real crisp and clean Charlie! Also looks like a new cool tattoo.

    Life and other WOD validations got in my way Wednesday, but; I really wanted to do the “Summer Solstice Chipper.” So today I chose it WOD RXd = 20:32 Really wanted a sub 20, I will take it.

  12. Mandee says:

    AM Open Gym: yesterday’s WOD
    A. Bench Press: 115(10) – 140(5) – 95(20) – 140(5)
    B. 122 reps RX+ (bike, run, row, run)
    C. Complete

    PM Open Gym: today’s WOD
    A. 115-120-120….130-135-135….140-145(x)-145(x)
    B. 6 + 12 RX+ (bar MU, 105lbs)
    C. Complete

  13. Bradley says:

    PM Open Gym – Today’s WOD:

    A. 165(TnG) – 185 – 200 (miss on set 2)

    B. 7+11 Rx+ @ 155# with Bar MUs

    C. Complete

  14. BP says:

    A. 185 PR
    B. 5+3 135 RX

  15. Jamie Cherrypicker says:

    A. 95-115-125 (all power)
    B. 4 scaled to power, knee ahap, step over

  16. Jeremy M. says:

    6:15pm Class:
    A1: 115-135-135
    A2: 145-155-165
    A3: 175-185-195(x, PR attempt, caught at bottom 3 times, but a little forward)
    B: 6 rds even, RX+ (bmu/155#)
    – Awesome class N8/John!!! Charlie looking strong!

  17. Andrew DeeOhDee says:

    A.) 185(2) – 205(2) – 225(2) all TnG
    245(1) – 255(1) – 265(1)
    275(1) – 285(1)PR – 295(x)

    B.) 7 Rounds Rx+ @ 155 & Bar MU

    C.) Complete

  18. Charlie says:

    Thank you for all the great compliments. I wouldn’t be were I am without the coaches and fellow athletes at CFHSV.

  19. Michael Little says:

    5 @ 155