E2MOM
Power Snatch 3 – 2 – 1 – 1
Hang Snatch (power or squat) 3 – 2 – 1 – 1
7min AMRAP:
400m Run Buy-in
Then
3 Power Snatch 115/75 RX+135/95 MRX 85/70
4 Hang Squat Snatch or Hang Power to OHS
28 Double Unders
3 min Rest
7min AMRAP:
400m Run Buy-in
Then
7 Irish Swings 24/20kgs RX+ 30/24 MRX 20/12
7 Goblet Box Step-ups 24/20″ MRX 20/18″
(1 Russian to 1 American = 1 Irish Swing)
*Athletes Choice on which AMRAP to start*
Core Development
2 sets 10 GHD WallBall Sit-Ups or Anchored
2 sets 10 Evil Wheels
CFHSV Running & Endurance WOD:
400m run, rest 1 minute
6 x 100m sprints, 100m recovery walk between efforts
600m run, rest 1:30
4 x 100m sprints, 100m recovery walk between efforts
1200m run, rest 2 minutes
2 x 100m sprints, 100m recovery walk between efforts
We will host the Open today at 1130AM.
Open Gym is canceled.
Sharin’ stories…I dig it
Telling lies
0800: 175/175 2+4 / 3 RX
0900 RE
4+3 and 4+1 RX
900 R&E
1000 wod: ugly snatches / 4+6 / 4+2 rx
PS:135-165-195-225(x)
Hang SS: 135-165-195-230
3+7/3+6 Rx
Power Snatch 195
Hang Squat Snatch 200
4+6 Rx+
2+7 Rx+
Nice numbers, dood.
12:15pm Garage:
(Today’s cfhsv workout)
A1: PowerSnatch – 135/155/170/180
A2: HPSnatch – 145/165/180/190
B1: Snatch wod – 4+3, modified
B2: KB wod – 4 even, modified
(Everything RX, but did 1.0km EchoBike buy-in instead of 400m run)
135/135
4+3/5+6 scaled
R&e 28:xx?
A. 125 / 130 squat
B. 3+3 RX+ / 3+5 RX+
145/170
5+3 RX+/3+7 RX+
4 / 4+7 rx