Snatches E2MOM
1st Set = 1 Power Snatch to 1 Overhead Squat
2nd Set = 2 Hang Power Snatch to 1 Snatch Balance
3rd Set = 1 Squat Snatch
4th Set = 1 Squat Snatch
**Repeat All Above 1 More time**
3 Sprint Rounds For Time:
5 Over Bar Burpees
10 Calorie Row or 10 Calorie Assault Bike
15 WallBall Sit-Ups RX+ WallBall GHD Sit-Ups 20/14lbs MRX 20/10
10 Hang Power Snatch 115/75 RX+ 135/95
5 Squat Snatch
Rest 2min After Each Round
Jamal showing up and showing out! This young dude is dedicated, focused and determined, and he quietly puts in the work with a great attitude. Keep it up, Jamal! 😁
Keep grinding Jamal! Super proud of you dude!
My man! Keep it up. 💪
Jamal goes hard! Love seeing the effort and commitment this young Stud has shown since he joined CFHSV. You rock dude! Keep up the grind!
Jamal goes hard. Every session he gives all he’s got. Way to show out, Jamal. Keep pushing!
205 (shoulders & chest are toast from this week)
8:49 Rx+ 👂🙉💬🧦👃🤮
5:45am (GSE track):
Murph minus pull-ups (no bar) –
35:09, w/20# vest (first time w/ vest)
Mile 1 – 8:54
20 rds of 10 push-ups, 15 sqts – 17:34
Mile 2 – 8:41
A. 150..155(×) 😣
8:38 RX+ Bike
A. Technique (70#)
B. 12:07/row scaled to 55# to focus on technique
A. Training. Lots of different weights between 115-225.
B. 8:30 Rx
A. 140
B. 7:33 RX (row)
First time snatching heavy in a long time!
Pm Open gym
(got in a quickie during lunch)
“Hotel hell” (scaled)
DB/KB thrusters (35lb/swapped to 16kg KB after 30)
5 burpees at the top of every minute
Goal was 100 thrusters
Stopped at 73 after 13 minutes
Jamal continues to work hard and show out. Keep it up young stud!
AM Open Gym – Yesterday’s WOD:
A. FS: 230(6) – 245(4) – 260(3) – 245(5) – 260(2)
B. 4 Rounds (2 Rx+ then shed weight) – Was smoked after strength portion. Should have gone Rx from the start.
PM Open Gym
A. Snatch Training
B. Monday’s WOD – 26:30 Rx+
Look at Jamal. Working hard every day
Drop-in At CrossFit Mayhem.
5 rounds of
20 ring rows
10 bench press (Bw)
Rest 1 min
3 rounds of
20 wall ball squat jumps (20/14)
10 DL (225/155)
Rest 1 min
100 sit ups