1.) 15 minutes to work up to a 3RM Power Snatch @ Hang position. Bar cannot be dropped during 3 reps.
2.) Salt Lick
10 minute AMRAP
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups
3.) 2 Rounds
2 minute AMRAP of
Snatch from Hang Position @ 95% of 5RM
2 minute to change load
2 minute AMRAP of
Snatch from Hang Position @ 90% of 5RM
Note: Just keep lifting for 2 minutes
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then
Every 3 minutes for 2 rounds
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round.
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups
25 Hang Power Clean 115/85lb
30 GHD Sit-ups
2.) Salt Lick
10 minute AMRAP
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups
3.) 2 Rounds
2 minute AMRAP of
Snatch from Hang Position @ 95% of 5RM
2 minute to change load
2 minute AMRAP of
Snatch from Hang Position @ 90% of 5RM
Note: Just keep lifting for 2 minutes
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then
Every 3 minutes for 2 rounds
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round.
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups
25 Hang Power Clean 115/85lb
30 GHD Sit-ups
You must login above to log your score
Angel Anderson
6 rds +L arm SP & 7C2B
20# DB jumping C2B 90# 3RM Hang snatch (missed the 3rd rep at 95# 😒) 10 @85, 7 @80
3
0
james macco
5 + 7 LA. @40#. I was humbled by a dumbbell today. :(
125# snatch / 6 @ 120# / 10 @ 115#
2
0
Lauren Kalil
3 rounds (practices mostly on getting a good kip)
3 RM PS 115# (failed 3rd @120#), 7@ 110#, 9@ 105#, EC #8, OHS 120#, kipping work, Bulgarian split squats/weighted hip extensions
3
0
Pauly VanderKelen
6 rounds + 3 right arm strict press
3RM Hang Power Snatch: 95, 115, 135, 155, 165, 175, 180, 185# / Following WOD: 4 fails and then 3 completed reps @ 175#, 6 completed reps and 1 fail @ 165# / EMOM10: 1 C&J @ 235# / 50 alternating pistol squats complete in 3:24
0
0
RaLinda Lamberies
Moved for 60 minutes
up to 80 Hang Snatch/76 wasn't happening so dropped to 65/60 C2B didn't happen today so banded C2B and 20# db; left arm limiting factor
2
0
Theresa Rosenquist
6 + 1/2 rounds**👵
**👵 #35 B.O.R & ==Ring Rows DL (v. Sn) to #195 -> 20@#185 & 20 @#175. And BFR knee therapy
0
0
Timm Uhlmann
4 rnds + 2 C2B, No snatches :(
Shoulder needed rest, did mobility instead. EC5 and the other EC5. Did FS instead of OHS for reason above. Then a bunch of GHD related stuff
2
0