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Friday, October 28 2016

Posted by Mandee on October 27, 2016   |   11 Comments

nevin-1nevin-3nevin-2

nevin-3nevin-2nevin-1

 

 

WOD:

A. Snatch & Rope Climb EMOM x 12 minutes:

Even = 1 squat snatch

Odd = 1 rope climb (legless or with legs) or 3 back roll to support on pull-up bar

B. For Time:

200m run

3 squat snatch  95/65   (MRX  75/55)

1 rope climb 15′  (MRX 10′)

3 squat snatch  95/65   (MRX  75/55)

400m run

2 squat snatch  115/75   (MRX  95/65)

2 rope climb 15′  (MRX 10′)

2 squat snatch  115/75   (MRX  95/65)

800m run

1 squat snatch  135/95   (MRX  115/75)

3 rope climb 15′  (MRX 10′)

1 squat snatch  135/95   (MRX  115/75)

 

 

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11 responses to “Friday, October 28 2016”

  1. Nathaniel says:

    The only thing better than Nevin is more Nevin!! Keep it up dude!!

  2. Mandee says:

    Looking good Nevin! Keep up the consistent hard work! 🙂

  3. Hannah T says:

    Woohoo nevinnnn keep it up!!!

  4. BP says:

    A. Worked up to 135#, form and technique. Mix of Rope Climbs and those twirly bar things.
    B. 13:56 RX. Slow go this morning.

  5. CoachDB says:

    Good read for those interested.
    ROW PRO: METERS VS. CALORIES
    http://library.crossfit.com/free/pdf/CFJ_2016_10_Calories-Beers6.pdf
    Great work BP and excellent prioritization.

  6. Regina says:

    Nevin puttin’ in work!!!

  7. Justin says:

    12:59 rx

  8. CoachDB says:

    Squat Snatch up to 155lbs. Not too bad on form either for being so long. Crazy as 2 weeks ago I could not even OHS 155lbs. I’ll take it.
    WOD modified as such:
    -0.5km A Bike – 3 Sqt Snatch 95lbs – 10 Strict chin-ups – 3 Sqt Snatch 95lbs
    -1km A Bike – 2 Sqt Snatch 115lbs – 20 Strict chin-ups – 2 Sqt Snatch 115lbs
    -2km A Bike – 1 Sqt Snatch 135lbs – 30 Strict chin-ups – 21Sqt Snatch 135lbs
    = 14:18

  9. Jeremy M. says:

    1:30pm Open Gym:
    A: 95-105-115-125-135-145 w/ legless rope climbs
    B: 9:49, RX
    C: Bench Press – For 12min, 3 reps EMOM – 185-195-205-205-195-185-185-195-205-205-195-185

  10. Bradley says:

    Looking strong Nevin!

    A. Built up to 195# Squat Snatch/did some rope climbs working on Ranger wrap and back roll to support.

    B. 8:48 Rx