Squat Snatch E2MOM
3 – 2 – 2 – 1 – 1 – 1
**WOD Credit to/Based on CF Linchpin**
In a 3-minute window:
400m Run
4 Ring Muscle-ups MRX 8 Chest to Bar Pull-Ups or 4 Burpee Pull-Ups
Max Reps Squat Snatches 115/75 RX+135/95 MRX 95/65
*Rest 2 minutes & repeat until 30 Squat Snatches have been completed.
Core Development
30 GHD Sit-ups
60 Butterfly ab-mat sit-ups
**Try for unbroken on both and go right from one to the other**
Heck yeah Colby! Thump that chest dude! My man Colby has worked his way back and shows up every morning to continue the journey. Happy to have you back and seeing you enjoy CrossFit again. Keep bringing the jokes and awesome work ethic buddy
Looking awesome Colby!!! Always a pleasure to workout with Colby. He’s fun, funny and full of positive energy! Even through a few setbacks, Colby has stayed focused on his health and fitness and truly stayed the course. Awesome work, dude ?
That’s what I’m talking about Colby! Always working hard and with the best, most positive attitude! So glad you’re back!
Colby always brings energy that is unmatched. He has a never say die attitude that is always fun to watch. Keep working hard stud!
Colby is one cold hearted killa! ❄️❤️?
A. 185 – not feeling it today
B. 23:00 Rx ?
Colby’s quiet humor makes morning wods better for sure!
A. 55(3)- 60(2)- 65(2)- 70(1)- 75(1)- 80(x)(x)
B. 22:54- scaled to 4 c2b and 55# ?
C. Completed/unbroken
Colby is a regular 8:15er and I always enjoy his humorous insight and comical relief! He’s maintained the perfect balance of push and pull during his recovery and I’m so glad he’s back!
Nice grips Colby! 🙂 Always killing it at the 815!!!
205
17:48 Rx+
135
22:41 scaled
Nice picture, Colby!
A.80
B. 22 squat snatches at 65# and 4 burpee pull ups.
C. Completed 30 GHD Sit-ups
I appreciated the push and coaching, Misty and Dustin.
That was so hard.
A. 145-195-195-225-250x-250x-245x-235x-245x-235
B. 22:49 Rx (7-5-7-8-3)
A. Trained and built up to work weight for wod
B. 17:46 rx
Colby is a great dude and always fun to wod with! ???
A. 3 reps every 2 min of 2inch drop squat snatch @55
B. 12:25 scaled
first round 400m run, all the rest 300m row
4burpee c2b
OHS @75
A: 145
B: 16 Reps ( scaled to Burpee Pull-Ups)
C: Complete
PM Open gym:
1 mile
2000m row
90 cal bike
(29:14)
A. 135(3) – 155(2) – 175(2) – 190 – 205 – 215(x)
B. 17:22 Rx+ (11/9/7/3)
17:17 scaled (200m on runner, 2 RMU, 75# squat snatches)
7:59 Rx
205
12:57 rx
290
12:53 rx +
Always grateful for the encouragement and support! When I hear others pushing me along when I know how tired *they* are, it’s truly inspiring!
Garage workout, 5:45am:
A1: E1:30OM, for 5rds – 10 Thrusters @95#
A2: EMOM, for 5rds – 5 Thrusters@115#
A3: E0:30OM, for 5rds – 3 Thrusters @135#
B: E1:30OM, for 8rds –
3 Position PowerClean w2s pause@each pos.
1@Hip+1@AboveTheKnee+1@BelowTheKnee
155-185-195-205-195-205-215-185
C: E2MOM, for 5rds –
10 Deadlifts@205# + 12 HRPUs
6:45pm Open Gym:
A: EMOM for 12min, alternating sets –
BechPress –
185(7)-195(6)-205(5)-205(5)-215(4)-215(4)
TnGPowerCleans –
185(5)-195(5)-205(4)-205(4)-215(3)-215(3)
B: 5 rds of 10 ghds