EMOM x 5 min
1 Power Snatch to 1 Squat Snatch around 50-65% (Can Drop or TnG)
Rest 3min
EMOM x 5 min
1 Power Snatch to 1 Squat Snatch around 60-75% (Can Drop or TnG)
Rest 3min
EMOM x 5 min
1 Snatch (Power or Squat) around 75-90%
6min AMRAP:
12 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
6 Left Leg and Left Arm Kettlebell Deadlifts
12 Russian Kettlebell Swings
6 Right Leg and Right Arm Kettlebell Deadlifts
Rest 2 min
6min AMRAP:
12 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12
6 Left Arm Kettlebell Snatch
12 Goblet Lunges (alt feet)
6 Right Arm Kettlebell Snatch
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Nutrition Class: Saturday, February 13th: 10AM
Free to all CFHSV members! (Family members welcome as well)
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That mans jacked and got the best head of hair in the gym. Rick is one of a kind. He’s a total gentleman, thoughtful and kind, got an infectious laugh, and puts in his work in and out of the gym. We couldn’t be luckier to have people like Rick call CFHSV home. He’s a tough athlete and pushes his limits without crossing the line so that he can show up the next day and do it again. Nothing but but respect and admiration buddy!
Rick is a class act and always a pleasure to be around! He’s polite, friendly and engaging. He’s strong and fit, but just as important, he’s smart about his training. A true gentleman who treats everyone with kindness and respect. Love having you at CFHSV, Rick! 😁
Bad to the Bone!
4 + 17 / 2 + 34 rx
Lunges…
95-115-135
5+4/3+16 scaled to bodyweight lunges
All power snatches
Did this one from home this morning on back porch.
A: warmed up with 20 TGU at 1pd. Then single-arm KB squat snatch work.
B: 2+12 and 1+16 with 2pd (that sucker was heavy).
Then repeated with 50# KB: 4+0 and 2+12
CFHsv wod from yesterday:
A: Bench Press – 195(10)
B: 15:51, RX @115# w/run
(Splits – 3:29/2:45/3:44/2:53)
A. Power Snatch @ 165 across on sets of 1
B. 4 Rx / 2 + 10 Rx