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
SHAWNALD!!!!!
You are such a beast!!
Haha Stacey! I was going to say the same thing! Go Shawn!
The cold bug has been kicking my butt this week. Sorry I won’t get to come to your last class tonight, Jake. 🙁
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!
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…
16:06 scaled to 95#
That workout hurt my feelings.
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