Snatch Training E2MOM
-2 Power Snatch to 2 OHS
-2 Squat Snatch
-2 Power Snatch to 2 Snatch Balance
-2 Squat Snatch
-1 Power Snatch to 1 OHS
-1 Squat Snatch
Rest 2 minutes
**With last successful wt or pick a wt for:
– 1 Squat Snatch EMOM x 5 min
10 minute AMRAP of:
-15/13 calorie Row or 15/13 calorie Bike
-10 Pull-ups
-15 Hang Power Snatch 75/55 RX+ 95/65 MRX 65/45
Flexibility and Core Development
-2x30sec Couch Stretch or Modified Couch
-2x30sec Head to Floor Straddle Stretch
-20 Evil Wheels
-2x 30sec Bandedl Shoulder Stretches
-2x 30sec Pigeon/Swan/Piriformis Stretch
Sara Byrd looking focused while demonstrating picture perfect form! This girl always works hard and it continues to show. Way to go Sara B! 🙂
SK! ⚡️
The Byrd looks good doing everything with spot on form and the Byrd works hard every time she swoops into the gym. Keep it up Sara!
A. 135/135/155/155/165/165
B. 165-165x-135-135-135
C. 4 RX
135# 2 Power Snatch to 2 OHS
135# 2 Squat Snatch
155# 2 Power Snatch to 2 Snatch Balance
155# 2 Squat Snatch
165# 1 Power Snatch to 1 OHS
175# 1 Squat Snatch
155# across
4+13 Rx
🚲
4 + 10 rx + w/ bike
Sara B looking strong and composed. Keep working hard!
AM Open Gym – Today’s WOD:
125# 2 Power Snatch to 2 OHS
145# 2 Squat Snatch
155# 2 Power Snatch to 2 Snatch Balance
165# 2 Squat Snatch
175# 1 Power Snatch to 1 OHS
185# 1 Squat Snatch
185# across
4 Rx+
With Bike
AM Open Gym:
A. 2 power to 2 OHS: 95
2 TnG Squat Snatch: 105
2 Power to 2 Snatch Balance: 115
2 TnG Squat Snatch: 125
1 Power to 1 OHS: 130
1 Squat Snatch: 140
EMOM x 5: 135 across, no misses
B. 3 + 17 RX+ with bike
C. Complete
PM Open Gym – Yesterday’s WOD:
A. 175 20rm PR
B. 9:55 Rx+
PM Open Gym: Yesterday’s WOD:
A. 20RM Bench: 110 PR
B. 7:12 RX+
PM Open Gym – Yesterday’s WOD :
7:44 scaled ( bench dips, @165, Barbell push ups )
115/135/135/155/175/175
175×3
3+15 Rx+
3+32 Rx+
A: Worked up to 160
B: 3+1 RX
C: Completed
6:15pm Class:
A1: 125-125-135-145-155-155
A2: EMOM SqtSnath – 160# across
B: 4+2, RX+ w/bike
– Fun class, great warm-up Bradley/N8!! Sara looking solid! Great athlete, sweet gal!
75-75-95-95-115-115
4+11 rx+ bike
A.) 135, 165, 185, 195, 205, 215
B.) 225, 235, 245, 255, 265
C.) 3+37 Rx+ w/ row
D.) complete