WOD:
A. Strict Press: 6 Sets x 4-6 Reps – E2:30MOM
B. 10min AMRAP
-10 Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power Snatch (5 Each Arm) 24/16 RX+ 32/24 (MRX 20/12)
-10 HSPUs (MRX 2″/4″ Rise)
-10 Hang Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power Snatch (5 Each Arm)
-10 Ring Dips (MRX 10 Bar Dips)
C. Core & Grip Development
1-2 Rounds NOT For Time:
10 V-Ups — straight into –> 10 Hollow Rocks
20 Back Extensions
200m Plate Pinch Carry — straight into –> 200m Heavy KB or DB Farmers Carry
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Daniel P! This dude comes in ready to throw down every day! Keep up the hard work Daniel! ☺
Oohh! One good lookin stud right there! He always works hard and encourages me everyday! ?
Daniel is a great dude, a great CrossFitter, and has a great head of hair that I would die for. Keep ROCKIN Daniel!
Daniel started crossfit and was Rx’ing workouts in his 101 class. Super fast progress for this guy and just a great guy.
A. 65(5) 65(5) 70(4) 70(5) 70(5) 70(5)
B. 2+28
C. V-ups completed, back extensions completed and 200m plate carry completed
Great morning and excellent coaching as always, Nathaniel!
Yesterday’s WOD
A. 105(4) 105(4) 105(4) 115(4) 115(4) 115(4)
B. 14:09 scaled kept weight at 65# but did GHDs
Hey, that’s me! So that’s what I look like when I work out. 🙂 You guys are so stellar and motivating. I love coming everyday to Crossfit Huntsville!
AM Open Gym – Yesterday’s WOD :
A. Front Squats – 6 sets of 4 reps @285 across
B. 12:00 rx +
135(6)-145(4)x5
3+20 rx+
PM Open Gym – Today’s WOD :
A. Strict Press – 6 sets of 4 reps @150 across
B. 3 + 5 rx + ( w/ KBs )
AM Open Gym: Yesterday’s WOD:
A. Front Squats — 6 sets of 4 reps @ 195 across
B. 13:01 RX+
PM Open Gym: Todays’ WOD:
A. Strict Press — 105(4) – 105(4) – 105(4) – 105(4) – 110(4) – 110(4)
B. 3 + 22 RX+ (w/ KBs)
A. 135 for 4 across
B. 2+32 Rx (KBS & hang power snatches)
C. ✅
A. 125 (4) across
B. 3+12 scaled to pikes and dips
Strong as usual homegirl!
5:45pm Open Gym:
A: E3MOM for 6 rds –
Bench Press, 8reps@185# +
15 DUs + 1 Sqt Snatch@135 (3rep snatch on final set)
B: E1:30OM, 3 tng Sqt Snatch for 4 rds –
135-135-115-115
C: For time @roughly 80% speed, 4 rds –
400m run
10 Back Sqt@135#
Time = 10:45, RX
A. 135(4), 135(4), 135(4), 135(3), 135(2), 135(4)
B. 2 + 30 @95 / group / strict bar dips
HRPU