Back & Squat Snatch Alternating Lifts = E3MOM
7 Back Squats – 3 Squat Snatch – 6 Back Squat – 3 Squat Snatch – 4 Back Squat – 3 Squat Snatch – 3 Back Squat – 2 Squat Snatch
For Time:
-Run 200m
-21 Pull-ups RX+ C2B -Run 200m
-15 T2B
-Run 200m
-9 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-Run 200m
-7 Hang Squat Snatch
-Run 200m
-5 Squat Snatch
Ashley is one awesome young lady that brings all she’s got every time she enters the gym. Keep rockin stud!
Just another one of CFHSV’s young studs. Keep showing out Ashley!
Ashley puts in the work everyday and it certainly shows! She’s sweet as can be, but she’s full of grit and guts too! Keep it up little rockstar ☺️
ASHLEY!!!!! Brains and Braun!!! – I’ve known this little one since she was 8 years old. I hope to grow up and be just like her some day! So glad you are at CFHSV Ashley!!!! You are great!
A1: 155-185-205-225
A2: 75-85-85-95. Still taking it slow on the biceps tendon and shoulder repair
B: 12:12. Scaled to 75# snatches, all PU and T2B strict (my days of kipping are likely over)
185-205-245-275 10-15% off
115-135-155-165xx
7:41 RX
BS: 230(7)-245(6)-260(4)-265(3)
SS: 125(3)-140(3)-150(3)-160(2)(3’s TnG)
7:34 Rx unbroken
Back Squat – 265(7) – 285(6) – 305(4) – 315(3)
Squat Snatch – 145(3) – 160(3) – 175(3) – 190(2)
6:23 Rx+
A.m.todays
6:58 RX+
P.M. yesterday
185 jerk
12:54 RX+ Bike
Today’s WOD:
Back Squats: 195(7) – 205(6) – 220(4) – 225(3)
Squat Cleans: 135(3) – 145(3) – 160(3) – 170(2)
(Still nursing a sore wrist so did squat cleans instead of snatches for strength portion)
7:36 RX+
Yesterday’s WOD
Split Jerk: 185
13:26 RX+ with Bike
A. BS: 215-245-265-285
SS: 65 across
B: 11:07 row, kneee ahap
A. BS-275-305-315-325
Sn-135-145-155-165
B. 8:12 RX+
7:25 Rx+
6:15pm Class:
A1: BackSqt – 235(7)-255(6)-275(4)-295(3)
A2: SqtSnatch – 115(3)-135(3)-155(3)-165(2)
B: 6:14, RX
– Awesome class Nate/Daniel!!!