Snatch Clusters E2MOM
-1 Power Snatch to 1 Hang Squat Snatch
-1 Squat Snatch to 1 Hang Power Snatch
-1 Power Snatch to 1 Hang Squat Snatch
-1 Squat Snatch to 1 Hang Power Snatch
-1 Power Snatch to 1 Hang Squat Snatch
-1 Squat Snatch to 1 Hang Power Snatch
-1 Hang Squat Snatch
-1 Squat Snatch
12min AMRAP:
-30 Doubles
-1 Power Snatch 115/75 RX+ 145/100 MRX 95/55
-1 Hang Squat Snatch
-30 Doubles
-15 KBS 24/16kgs RX+ 30/24 MRX 20/12
Core Development
-10 Hip Extensions to 20sec Hip Extension Hold to 10 Hip Extensions
– Accumulate 2min High Plank Hold w/ 1 Push-up every 10 sec
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Lawrence is one cool dude who is always wearing a smile and is as friendly as they come! And he happens to be quite an athlete too! Keep it up Lawrence! 🙂
That’s the silhouette of a baller, an athlete, and one smooth dude…my man Lawrence! This CrossFitter shows up and works hard in and out of the gym. Keep it up!
Lawrence is one of the nicest body weight ninjas around! Also Mr. Consistent at 6:15.
This dude shows up to 6:15 and knows how to grind.
A. 145
B. 4+32 Rx
C. Yes
115-125-135-145-155-165-175-175(x)
4+32 rx+
225 hang squat snatch (PR)
5+24 rx+
That’s one sexy fella… Keep up the hard work and dedication in and out of the gym! I am behind on you all of the way!
A. 165 SS / 195(x,x,x)
B. 3+64 RX+
95 hang squat
100 squat
4+20 rx (😜💨)
A.) Hang Snatch 285 PR
Snatch 290(x)(x)
B.) 5+63 Rx
C.) Complete
4:30pm Open Gym:
A: Today’s Strength Workout –
PS+HSS: 115-145-165(PR)
SS+HPS: 135-155-165
HangSqtSnath: 175(PR)-185(PR)-195(x)
SqtSnatch: no attempts
B: E2MOM for 5 rds (light weight)-
5 BackSqts @235# +
5 BenchPress @205#
-Lawrence looking like a stud!! Super nice fella!
5 +32 Rx+
💅🏿🐳