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Wednesday, 15 August, 2012

Posted by Mandee on August 14, 2012   |   7 Comments

Warm-up:

400 Meter run or 500 Meter row

3 Rounds:

5 Ring rows

5 PVC Sotts press

5 PVC Snatch balance

 

Workout:

Amanda

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Compare to 110529.

 

Powerlifting:

“King-Kong”

3 rounds for time of:

1 Deadlift @ 455/300#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

 

7 responses to “Wednesday, 15 August, 2012”

  1. Stacey says:

    SHAWNALD!!!!!

    You are such a beast!!

  2. LaurenN says:

    Haha Stacey! I was going to say the same thing! Go Shawn!

  3. Slade says:

    The cold bug has been kicking my butt this week. Sorry I won’t get to come to your last class tonight, Jake. 🙁

  4. Clair says:

    Good picture, Shawn!
    9:31, Scaled MUs to MUs transition and ring dips and weight to 55# to work on technique. Thanks for the coaching, Tracey!

  5. Josh Kennedy says:

    13:31, did the sq-snatches at 115#. I did manage to hit a 1RM of 135# on the sq-snatch during WU, but no way I could do 21 of those during the WOD. Got all the MUs, including first time I was ever able to link 5 reps.
    But best of all: got to be spent another fine hour with Coach Naumcheff at his best, working through a couple of technical movements.
    A sincere GOOD LUCK to Jake as he moves to the next stage. Many of us have never known CFHSV without him. He will be missed…

  6. Nathaniel says:

    16:06 scaled to 95#

    That workout hurt my feelings.

  7. James Stranahan says:

    GOOD LUCK Jake on all your future endeavors. I hate I had to miss your last class at CFHSV.

    DPCF
    2×5 snatch grip pause above knee then hang squat snatch 95#
    2×3 push press then push jerk started at 145# then went to 95#

    3 rft
    250m row
    150′ bear crawl
    15 KBS 70#

    16:44
    the bear crawls nearly killed me