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Wednesday, January 30 2019

Posted by Mandee on January 29, 2019   |   24 Comments

 

 

Power Snatch to Snatch Balance   2 – 2 – 2   EMOM

Rest 2min/add wt

Hang Squat Snatch   2 – 2 – 2   EMOM

Rest 2min/add wt

Squat Snatch 1 – 1 – 1 – 1 – 1   EMOM

“Karabel”

10 Rounds For Time:
3 Squat Snatch   135/95   MRX 95/65

15 WallBall Shots   20/14lbs to 10′ MRX 20/10 to 9′

Core Development

10 Kang Squats Barbell

20 Weighted Sit-Ups
30 Butterfly Ab-Mat Sit-Ups

24 responses to “Wednesday, January 30 2019”

  1. Nathaniel says:
    January 29, 2019 at 8:40 pm

    There’s that quiet CrossFit ninja Sam! She’s in her spot working her fitness, cool, calm and collected. Sam is down for some CrossFit, friends, and laughs. Keep being fit with friends stud!

  2. @Cj.vk says:
    January 29, 2019 at 8:41 pm

    I ❤️ this wod

    Thank you, DB.

  3. Mandee says:
    January 29, 2019 at 9:00 pm

    Sam J has been easy going and hard working since she joined CFHSV years ago! Her consistent effort continues to pay off, and it’s been awesome to be a part of her fitness journey. Keep it up, Sam! ?

  4. Josh Kennedy says:
    January 30, 2019 at 8:02 am

    A1: 95 across
    A2: 115 across
    A3: 125-125-135-135-145
    B: I think it was 17:50, scaled to 95# squat-snatch
    C: Complete, weighted SU were 20# medball SU

  5. Kim G says:
    January 30, 2019 at 9:45 am

    A. Technique @65#
    B. 19:49 scaled to 55# and 10 wbs to 10ft mark each rd

  6. Chef Tyler says:
    January 30, 2019 at 11:55 am

    A. 252
    B. 19:24 Rx

  7. Bradley says:
    January 30, 2019 at 12:16 pm

    Sam showing off that beautiful front rack that most of us dream of. Keep working hard stud!

    A1. 115-125-135
    A2. 145-155-165
    A3. 175-185-195-205-215(x)/210(x)

    B. 12:17 Rx

  8. E Little says:
    January 30, 2019 at 12:19 pm

    A. 65#
    80#
    95#
    B. 21:06 scaled to 80# and if I’m being 100% honest I probably had a handful of wallballs that shouldn’t have counted. ?‍♀️

  9. Michael Little says:
    January 30, 2019 at 2:15 pm

    225/11:59 Rx

    ???

  10. Melissa D says:
    January 30, 2019 at 2:27 pm

    19:24 scaled

  11. Eugene a. says:
    January 30, 2019 at 3:39 pm

    A: 95/95/105, 115/125/135, 145/155/175/185/200(X)
    B: 13:11 Rx

  12. Duke says:
    January 30, 2019 at 3:58 pm

    14:20

  13. Mandee says:
    January 30, 2019 at 4:16 pm

    A. 140
    B. 14:49 RX
    C. Complete

  14. MH says:
    January 30, 2019 at 4:25 pm

    A. 170
    B. 11:52 RX

  15. Jeremy M. says:
    January 30, 2019 at 5:35 pm

    2:15pm Open Gym:
    Can’t squat due to injury. Modifying this workout was difficult.
    A: E2MOM for 7 rds,
    3 HangPowerSnatch + 3 SnatchPushJerk
    115-125-135-145-155-160-165
    B: 10 rds for time:
    5 HangPowerSnatch @135#
    10 Cals on Assault Bike
    10 GHDs
    Time = 19:28, RX
    Sam looking stout as always!

  16. Misty says:
    January 30, 2019 at 6:57 pm

    Sam! Textbook front rack position! Comes in and silently attacks every wod. Getting stronger and stronger every day! Keep it up!
    A. 95
    B. 9+1 scaled

  17. Mo says:
    January 30, 2019 at 7:13 pm

    255

    10:12rx

  18. Mac says:
    January 30, 2019 at 7:56 pm

    13:05 rx.

    205