Complex Build Up E2MOM x 16min
1 Power Snatch to 1 Hang Squat Snatch
Tag Team 16min Ascending AMRAP:
Partner 1 =
1 Pull-Up RX+Chest to Bar MRX Ring Row
1 Power Snatch 95/65 RX+115/75 MRX 75/55
1 Hang Squat Snatch
1 Box Jump Over 24/20″ RX+30/2 MRX 20/18”
Partner 2 = Slap Hands to switch Partners
2 Pull-Ups RX+Chest to Bar MRX Ring Rows
2 Power Snatch 95/65 RX+115/75 MRX 75/55
2 Hang Squat Snatches
2 Box Jump Overs 24/20″ RX+30/2 MRX 20/18”
Partner 1 = 3 – 3 – 3 – 3;
Partner 2 = 4 – 4 – 4 – 4
*Continue ascending pattern switching*
Core, Guns & Grip Development
20 Barbell curls
20 Kettlebell Curls
2 Min High Plank Hold
20 Dumbbell Curls
2 Min Low Plank Hold
CFHSV LABOR DAY SCHEDULE
We WILL have classes at 7am, 815am, 915am, and 1130am, as well as Open Gym from 10:15am-11:30am.
All other classes canceled. No childcare today.
135/10 scaled with Kohana
A. 130
B. 11+32 RX+ w/Alex
95-125
11+4 with misty
I scaled to pull-ups, plate ground to overhead (65#), WBS and box jump overs
A) 95 – 115 – 135 -145 – 150 – 160 -175 – 185(X, power SN was good, missed the HSS)
B) 10+33 Rx w/Matric (the most motivational partner ever!)
A. 165
B. 11 + 16 rx
Very happy and proud to team up with my babe. Mandee was cleared as of Monday to start working her way back and she kicked things off by wearing me slap out. Dream come true to see her throwing down again
So happy to hear this, Nathaniel! Mandee is a beast in the gym and in life! You know this better than any of us. Love y’all!!
training
11+26 scaled to cleans instead of snatch w/ Abby
A. 215
B. 11+26 rx+ with Sean
Yesterday’s Workout –
A: SJ – 115(5)-135(4)-165(3)-205(2)-230(1)
B: 16:59, RX (Run/Splits – 3:08/3:32/3:34/3:45)
135-155-175-185-205-215-225-230 PR
11+26 Rx+ w Griff