Strength WOD:
Snatch
1-rep max
(20 minute time cap)
then:
Main WOD:
“60% of the time, works every time”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Snatch (60% of 1-rep max)
V-Ups
Supermans**
For Time
Post 1-rep max and WOD time to comments
**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).
155# Snatch (not a PR)
14:06 RX
w/ 95#
73# Snatch
10:14
53# – 72.6% of max
Max Rep: 165# PR by 20#
WOD: 12:33 Rx @ 100#
Congrats on your PR!!!
Christian: You’re last snatch was EPIC. Super impressive day!
165# Max Rep
14:30 @ 100# some split some squat
Snatch Parade
135# Max
10:32 @ 80#
yep yep! #eggsandbacon
Nice!!!!
113# 1 max rep 7 # pr
10:22 @ 68 #
Great job Jaime! Nice PR
Always one set of weights ahead of me. A-L-W-A-Y-S.
GREAT JOB MY FRIEND!
I did the WOD at crossfithardknox.com,
Ran short on time with DL’s, only did 405, but felt great at that weight
Conditioning WOD: 9:47 Rx
It was awesome to be back in a box!! I miss my MP peeps!
My nutritionist scolded me the other day, so tightening up it is! Lean and mean upon return!
Becky, here are my goals as you requested:
1. 188, <14% BF (per dexascan)(<11% calipers)
2. PR on any power or Olympic lift
3. 200 DU unbroken
Those look great! I’ll add them to the goals board boss.
Also, it’s not scolding if you asked my thoughts. Just sayin. 🙂
Yeah, but you didn’t have to slap me!
You the man!! See you soon!
10:16 rx WOD
108# split snatch. New PR!! New goal: body weight snatch.
TONS of PR’s today! Board looks a lot different. Check it out! Great job everyone!
145# – PR
13:46 @ 90#
Apparently I didn’t have the best form as my back was about as tight as it has ever been! I thought I was going to have to stop at round 7…
Eh… back’s are overrated. However, if it keeps bugging you I know a doc that does prolotherapy.
Nice work!
Strong work!
160 # Max
14:35 @ 95#
Great job youngster!!
135 # 1 Rep Max.
13:06 @ 80#