1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. Similar to the hover snatc
2.) WO
7 min. AMRA
3 Deadlift 325/225lb
5 MU’
If 1RM Deadlift is below 405/285lb use 80% of 1R
Must top load each Deadlif
MU’s to be scaled with 8 Burpee Pull-ups
Extra Credit
a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.
b) 5X5 Tempo HBBS @ 75% – rest 60 sec
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
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Akhmim Jones
13:4 + 3 DL 300#
I lift things up and put them down...
16
2
Ashley Peterson
25:3+1 MU and 20 GHD sit ups
30's work out:11:22, back squat 215#, snatches up to 105#
0
0
Eric Johnson
27:4 + 1 DL @ 245# (sub BPU's)
Bum shoulder is fixed....good to be back to my CFGB family!
10
1
We missed you!
Inshirah Robinson
7:4 + 3DL
Rx weight (225 DL) + Burpee PBad snatch day :-( snatch work @75#
5
0
Jeremy Dashnier
24:3 rnds + 3 DL@305, MU Rx
155# Snatch, first pull and Snatch only, 2 attempts from 2nd position (F)
8
0
RaLinda Lamberies
17:2 rds + 3 dl 205#
65# snatch worIt was only 7 minutes but I still hurt all over!
5
1
205? I'm not worthy!
Scott Adler
18:5 rds + 3 BPU 165#
1st ever MU after the WOThanks Dr. Grant
5
5
Tina Schmidt
10:3+1 MU Rx
30 PP 95#/30 over the box jumps 24/30 C2B/30 parallete hspu 19:59...felt like an hour
14
0