WOD:
A. E2MOM Snatch Training:
Set 1: 5 OHS — Set 2: 5 Hang Power Snatch — Set 3: 5 Squat Snatch
rest 2 minutes, increase weight
Set 4: 4 OHS — Set 5: 4 Hang Power Snatch — Set 6: 4 Squat Snatch
rest 2 minutes, increase weight
Set 7: 3 OHS — Set 8: 3 Hang Power Snatch — Set 9: 3 Squat Snatch
B. 3 Rounds For Time Of:
200m Run
2 Squat Snatch 135/95 RX+ 155/105 (MRX 95/65)
300m Row
3 Hang Power Snatch 135/95 RX+ 155/105 (MRX 95/65)
*athletes can start with run/squat snatch or row/hang power snatch*
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One of the fastest, nicest people you’ll meet at CFHSV! Go Glen!!
My buddy!!! Such a good person. Looking good Glen!
This is the only time you can get a picture of big Glen. This dude goes all out everyday. Keep it up stud!
Glen just keeps grinding and getting better. Glad to call him our 101 mate!
Glen is always moving fast, lifting heavy and working hard! Keep being awesomeGlen! 🙂
Glen is one of a kind and one kind dude. Keep showing up and showing out Glen! You make CFHSV a better place
My pard Glen! Lookin’ focused, man!!
A1. OHS: 205(5) – 225(4) – 240(1)
A2. Hang Power Snatch: 145(5) – 155(4) – 165(3)
A3. Squat Snatch: 165(5) – 175(4) – 185(3)
B. 9:00 Rx+
OHS 150(5) 160 (4) 175 (3)
Hang power snatch 105(5) 115(4) 125(3)
Squat snatch 115(5) 125(4) 135(3)
8:20 RX+
OHS: 155(5)-175(4)-185(3)
HPS: 135(5)-150(4)-155(3)
SS: 135(5)-150(4)-155(3)
10:55 Rx
EMOM for 15min :
1st – 15 over the box jumps @24″
2nd – 15 Burpees
3rd – 25 Russian KBS @32kg
Repeat 4 more times for total of 5 rounds
**rest**
EMOM for 15min :
1st – 15 GHDs
2nd – 50 Double Unders
3rd – 15 Hip Extensions
Repeat 4 more times for total of 5 rounds
OHS: 185×3(PR)
11:37RX
A. OH 85-115-115
Hang power 85-115-125
Squat 65-85-95
B. 13:19 rx
115-125-135
8:59 rx
6:15pm Class:
A1: OHS – 135(5)-165(4)-185(3,3repPR)
A2: HPS – 135(5)-155(4)-170(3)
A3: SS – 125(5)-145(4)-165(1)
B: 8:45, RX
– Great class/warmup Kodi/Bradley/N8
10:23 Rx+ ?
185/225/255
135/165/185
135//165/185
7:55 rx+
A. OHS: 150(5) – 160(4) – 175(3)
HPS: 105(5) – 115(4) – 125(3)
Sqt Snatch: 115(5) – 125(4) – 135(2)
B. 9:53 RX+
A1.) OHS: (5)270 – (4)290 – (3)305
A2.) HPS: (5)170 – (4)180 – (3)190
A3.) SS: (5)215 – (3)230 – (3)245
B.) 8:20 Rx+ ?
Gymnastics/Midline Conditioning
21 GHD – 15cal Bike – 9 Ring MU
15 GHD – 12cal Bike – 6 Ring MU
12 GHD – 9cal Bike – 3 Ring MU
OHS- 95-105-110
Hang and squat snatch- 70-75-80
11:21 scaled to 70#