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Monday, January 23, 2017

Posted by Mandee on January 22, 2017   |   20 Comments

Graham

 

 

A. EMOM x 4min: Barbell Warm-Up

1 Power Snatch to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance to 1 Snatch Drop

Rest 2min/Add weight

B. Squat Snatch EMOMs

EMOM x 3 min = 3 Squat Snatch

Rest 2min/ Adjust Weight

EMOM x 3 min = 2 Squat Snatch

Rest 2min/ Adjust Weight

EMOM x 3 min = 1 Squat Snatch

C. 6min AMRAP:

-30 Double Unders
-3 Squat Snatch   95/65   RX+ 115/75   (MRX 75/55)
-3 Bar Muscle-Ups or 3 Burpee C2B

Rest 3min

6min AMRAP:

-30 Double Unders
-6 Power Snatch   95/65   RX+ 115/75   (MRX 75/55)
-3 Bar Muscle-Ups or 3 Burpee C2B

20 responses to “Monday, January 23, 2017”

  1. Dani says:

    Sweet picture! Hot dang.

  2. KOBRA says:

    Looking strong and poised there Graham!

  3. Nathaniel says:

    Doesn’t get much better than that good Sir. Graham is tight as a board and focused. Keep up the hard work!

  4. Mandee says:

    Dang that is an awesome shot of a tough skill that Graham is making look way too easy! Awesome work Graham! Keep it up!
    🙂

  5. BP says:

    A. Warmed
    B. 95/115/135
    C. 2+34 / 1+38 RX w/ BMU. BMU’s fell apart in the second round. Should have moved to burpee CTB.

  6. Brian A says:

    A. W/bar
    B. 3×3@115, 2×3@135 1×3@155
    C. 4+32 RX+, 3+18 RX+

  7. Bradley says:

    Strong work Graham! That’s a great looking L-sit.

    A. ✅

    B1. 135 x 3 (TnG)
    B2. 155 x 2 (TnG)
    B3. 175 x 1

    C1. 6+30 Rx+ with Bar MUs
    C2. 4+33 Rx+ with Bar MUs

  8. Nathaniel says:

    A. Barbell Activated

    B1. 105

    B2. 135

    B3. 160

    C1. 6 + 7 rx +

    C2. 4 + 17 rx +

  9. KOBRA says:

    A. Activated

    B1. 100

    B2. 120

    B3. 150

    C. 4+31 RX+

    D. 4+30 RX+

  10. CJ VK says:

    A. ✅

    95# – 115# – 135#

    B. 4+30 / 2+32 Rx+ (BMUs)

  11. CoachDB says:

    Graham has his GYMnastics Golden in the Ring L-Sit!!!
    A. Activated with bar
    B1. 75lbs
    B2. 95lbs
    B3. 145lbs
    C. 4+5 RX
    D. 4+1 RX

  12. Mandee says:

    A. Activated with barbell
    B1. 85 lbs.
    B2. 105 lbs.
    B3. 120 lbs.
    C. 5 + 24 RX+ / bar muscle ups
    D. 4 + 33 RX+ / bar muscle ups

  13. Mimi says:

    A: done
    B1: 45# power snatch
    B2: 65# power snatch
    B3: 70# power snatch
    C: 4 scaled to power snatch and 1 BMU attempt
    D: 3+36 scaled to 1 BMU

    That is some awesome flexibility and strength right there, Graham!

  14. Jamie cherrypicker says:

    A. Done.
    B1. 65 power
    B2. 115 power
    B3. 115 power
    C. 3+40 SU, power, scaled
    D. 3+20 SU, power, scaled

  15. Graham says:

    Ha! Thanks y’all!! Not to bad for a new GrahamPa!! 🙂

  16. George C says:

    A) empty bar
    B1) 115 across
    B2) 145 across
    B3) 165 across
    C1) 3rds rx w/bar MU
    C2) 3rds rx w/bar MU

  17. Shana says:

    A: Activated

    B: Did my ladder for the Big Nasti

    C: 5+25 RX+ BMU
    4+13 RX+ BMU

  18. Justin says:

    95-115-135
    4/3+32 rx+

  19. Jeremy J. says:

    6:15pm Class:
    A: 45# bar
    B: 95-115-135
    C1: 4+34, RX+ w/bmu
    C2: 3+33, RX+ w/bmu
    – Great class Nate/Kodi/Bradley!