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
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!
I ❤️ this wod
Thank you, DB.
Me too
Thank you and Tyler for all you do and represent!!
A. 195
B. 15:34 rx
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! 😁
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
A. Technique @65#
B. 19:49 scaled to 55# and 10 wbs to 10ft mark each rd
Thanks, Tyler, for all of your tips today!
A. 252
B. 19:24 Rx
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
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. 🤷♀️
225/11:59 Rx
🥨🛹🏕
19:24 scaled
A: 95/95/105, 115/125/135, 145/155/175/185/200(X)
B: 13:11 Rx
14:20
A. 140
B. 14:49 RX
C. Complete
A. 170
B. 11:52 RX
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!
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
255
10:12rx
I knew you would tear that up Mo. great job
Goodness!
13:05 rx.
205