Hang Power Snatch
-3 reps EMOM x 3min
Rest 2min/add weight
– 2 reps EMOM x 3min
Rest 2min/add weight
– 1 rep EMOM x 3min
4 Rounds For Time:
11 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
200m Run or Row (can mix up)
11 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
11 WallBall Sit-Ups
Rest 2min after each round
*Score is slowest round*
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
Lawrence with his feet up between amraps…love it! Lawrence is as regular as they get with his CrossFit. You can count on him M-W-F at 6:15. You can set your clock to it. He’s as easy as they come but the dude Is a grinder in and out of the gym. Keep grinding my dude and one of these days we’re gonna square up one on one on that goal outside ?
Oh yeah! A well deserved rest for one consistent, hard working, easy going CFHSV athlete! Lawrence is committed to his fitness and he shows up regularly and quietly attacks every WOD that comes his way. He’s got an easy, laid back way about him and a positive, friendly attitude. Way to be, Lawrence, keep showing out! 🙂
A: Got up thru 150#
B: 19:30 Rx with 30# medball
Great job brother !!!
Just would not be 6:15 without
Lawrence. Great pic!
Lawrence is the man !! Consistently putting in the work and goes hard !!! And just a genuine super fella !!
20:03 Rx
Lawrence is an animal in workout. I try not to look at his scores. They are always about triple what I managed.
A: 115, 125, 145
B:19:52 RX (Row)
NATE’S UNBROKEN WALL BALL CHALLENGE – √ CHECK
Elite coaching gets elite results from average athlete!