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Wednesday, June 8, 2016

Poison

Keep in mind, today’s snatches are meant to be caught in the basement. If you find yourself Power Snatching, don’t add weight. Stay at that weight and work on getting under the bar. 
No matter what, we want you to commit to getting your butt down quickly and you’ll get immediate feedback if it was in the sweet spot, too far forward, or too far backward and you’ll be able to learn and make adjustments from there.

HAPPY SNATCHING!

1.) Snatch 60/2, 65/2, 70/2, 75/2×2, 80/2, 85/4×1
2.) Poison
7 minute AMRAP
5 Clean & Jerk 185/130lb (Scale to around 65% 1RM)
25 Double Unders (1 min cap)
3 Muscle Ups (Scale to BMU, MUP, or BC2BPU)
*3.) Clean Pull 70/3, 80/3, 85/3, 90/3, 95/2×2
*4.) Split Jerk 60/3, 65/3, 70/2×3, 75/3
*5.) Squat 75/5, 85/5, 90/4, 100/2×3

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Alli Nowak
2 + 19 DU's @ 75# & BC2B
Snatch up to 70#.. Today is my first day snatch/cleaning in the hole in 6 months😆🙌🏻
6
0
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Alyssa DeNoble
2+25du @105#
2
0
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Amanda Wilfer
Present. Worked on snatch technique. 105# cj
0
0
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Andy Frelich
3 + 1 clean
175lb snatch
17
0
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Andy Glawe
2 rds, 145#
2 bmu made, 4 miss
16
0
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Angel Anderson
Snatched up to 80# 2 rounds plus 4 C&J 80# 50 hip extensions
4
0
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Anna Schumacher
4 + one clean and jerk
Snatched up to 150# with 1 miss
6
0
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Anne Holzem
4 mod
Don't remember the details
0
0
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Bill Hoisington
2 RDS + 2 C&J #115, MUP, DUs
DU in lifters yuk. Snatch @ #65 BS= 150,170,180,190,200
16
0
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Brandi Binsfeld
Open gym stuff
FS & BS 125# some DU's
1
0
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Brian Toole
3rds + 2C&J
115#, burpee pull ups
16
0
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Carli Stueck
2 rounds + cleans 95# burped pull up
Snatch light work 70#
6
0
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Cassie Christianson
1+4cj RX!!! 😁😁😁
Up to 100# snatch
6
0
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Chris Ness
190x1 PR. 2 rounds 50 penquins dropped 185 to 155 to 135
6
0
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Grace Adler
2+5CJ
105#CJ, BC2B. Snatch up to 85#.
6
0
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Jake Plennes
3 rounds
SN: up to 185 (2/4) BS: up to 255
7
0
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Jason Nobles
2 + 3 C&J (BC2B)
All snatches made, up to 195. 315 BS
10
0
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Jennie Campshure
2 +3 CJ. 85#. Mod MUs
Up to 65# snatch
3
0
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Jim Koehler
2 + 5 c&j at 155#....bc2b
up to 145# snatch
8
0
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Jordan Heider
SN up to 95#
CJ 115#, MU from a box, penguins
9
0
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Krystal Lowney
2 Rds + 5 CJ (80#, BC2B)
Got all my DUs (broken, and tied my current snatch PR 75#)...good day to work on weaknesses👌🏻
18
0
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Laura VanderKelen
2 rounds, 95#, bar muscle ups
Snatch to 85#
4
0
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Marcie Kyllonen
2 rds + 11 du's @ 80#, bar mu's
up to 80# snatch
7
0
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Mary Stueber
2+4 C&J. 85# BC2B
80# Sn. 1 mile run with Tina, Michelle, and Paul. Perfect cool down.
17
0
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Michael Green
2+3c&j 135# up 2 125# sn
Just one of those days ugh !
6
0
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Michelle Johnson
2 + 23 DUs
95#, BC2B; snatch up to 80#
14
0
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Mike Rusk
2rds + 20 dus
135#, bc2bpu
16
0
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Nate Hall
I was here today
15
1
That's how I felt
Paul Mantz
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Paul Mantz
2 + 2 Burpee Chest to bar @135. ^ 115 snatch lots of tweets and coaching. 1 mile cool down jog with Tina, Mary, Michelle.
15
2
It really was a jog for you😄
Mary Stueber
It was challenging on a different level
Paul Mantz
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Pauly VanderKelen
3x10 Bar MUs
5 legit legless rope climbs (touched the beam prior to clamping my feet on the rope) + 5 legless with foot support on top / Legged rope climb technique work / 150 foot HSW
1
0
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Ryan Froelich
2+1 CJ (135-70%)
^125 S
17
0
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Ryan Vidmar
2 +3 cj 135
2
0
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Sam Adler
2+ 3 CJ, burpee c2b, 105#
Snatches- couldn't hit 100# for the life of me + EC bsquats
7
0
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Sam Scherwinski
3 - C&J 135#
Snatch up to #115
0
0
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Scott Adler
3+26 SU's (115# clns, 50 SU's)
10
0
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Shannon Korger
2+1 c&j - 130#, penguins, burpee pu attempt
Snatch 80-115, no misses
1
0
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Steve Schaefer
3rds + 1cj @ 155, BC2B
10
0
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Theresa Rosenquist
@Singing River CrossFit
3×1100m w/ 2' R: 4:36/4:34/4:32, ROMWOD, RingFGhangs ME}×3
0
0
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Tina Schmidt
3 + 1 C&J
19
0
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Ty Krueger
4rnds + 25 DUS
Snatch work no misses up to 85% then 2/4 at 235#. Yoke/GHD/Sprint exc from yesterday
19
0
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Tyler Shaw
3
2
0
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Yvonne Otero
2 + 4.5 C&J 55#, step ups
Snatch up to 55#
14
0
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Zach Campshure
2 + 1 c&j 135#
Snatch 95-130#
4
0
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