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Wednesday, December 18 2019

Posted by Mandee on December 17, 2019   |   11 Comments

 

 

Hang Snatch Build Up   E2MOM

3 – 3 – 2 – 2 – 1 – 1 – 1

6min AMRAP:

9 Hang Snatch   95/65   RX+ 115/75   MRX 75/55

6 Overhead Squats
3 Muscle-Ups (ring or bar)

Rest 3min Add or Lower Weight

6min AMRAP:

6 Hang Snatch   115/75   RX+ 135/95   MRX 95/65

12 Pistols or 24 Air Squats
6 Toes to Bar

*Athletes choice on which 6min to start*

Core & Grip Development

100m Plate/Pinch Grip Carry
1min High Plank Hold
100m Farmers Walk with DBs or KBs

1min Low Plank Hold

 

 

 

 

*REMINDER* Don’t forget to sign up in MBO to reserve your spot for classes on 12/24 and 12/16! 815am and 915am only both days.

11 responses to “Wednesday, December 18 2019”

  1. Nathaniel says:

    Brace for impact Campos! My man Sean is an athlete through and through. He’s got a jump shot that won’t quit and a CrossFit game that’s on point. Sean is a heck of a guy that makes CFHSV what it is.

  2. Mandee says:

    Sean is such an awesome person and has made incredible gains in his fitness over the years. He’s always been willing to try things outside his comfort zone and has worked super hard to master movements that were once outside his reach. He’s become a well rounded CrossFitter, and he’s truly as nice as they come. You rock, Sean! 😃

  3. Justin says:

    95-105-115-125-135-145-155
    4/4+4 rx

  4. Nathaniel says:

    A. 180 (squat)

    B1. 4 + 4 rx+ w/ bar mu’s

    B2. 3 + 7 rx+ w/ pistols

  5. CJ VK says:

    115(3)-135(3)-155(2)-170(2)-185(1)-195(1)-205(1)
    3+14 (BMU) / 3+3 (pistols) rx+

  6. steve price says:

    A. 185 Hang Power Snatch

    B. 3 rounds Rx+ @ 135 on second AMRAP

  7. Sam W says:

    225 Hang Power
    4+15 / 3 Rx (BMU/air sq)

  8. Matt says:

    Bad to the bone!

  9. Mandee says:

    A. 140 squat
    B. 5+3 RX+ / 4+1 RX+

  10. Kim G says:

    A. 65-70-75-80-85
    B. 2+10 scaled to c2b/ 3rx

  11. Bradley says:

    A. 210 Squat

    B. 4+4 Rx+ (bar MUs)/4+1 Rx+ (Pistols)