Hang Squat Snatch - 3, 3, (3 reps) x 2 sets (same weight)
utilize 2 or 3 warm-up sets prior to attacking your work sets. These are to be performed with a solid weight for 3 reps, a good size jump for 3 reps, and finally another good size jump in weight that is challenging for 2 sets of 3 reps. Rest adequately between sets.
followed by,
3 rounds for time of:
50 meter sprint (82 feet there and back)
10 Burpees
7 Power Snatches (132#/87#)
Post snatch weights and met-con time to comments.
Paul Antoniak hitting the sit ups.
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Reminder that there will be no 4:30PM and 5:30PM classes this Friday in preparation of the St. Patty's Day WOD. The workout will begin between 7:00 and 7:15PM. All teams will begin the workout at the same time. You and your team are encouraged to be at the gym by 6:30 for payment of entry fee and workout area designation.
Make sure that your team has green knee-high sock of some sort for the workout as this is a requirement. They may be clovers, leprechauns, pot o gold, etc on the socks as long as they are green.
Make sure that your team has green knee-high sock of some sort for the workout as this is a requirement. They may be clovers, leprechauns, pot o gold, etc on the socks as long as they are green.
Met con 4:55, scaled snatches to 53#.
Terrific pic, Paul!
Met con: 6:52 Rx'd; power snatches seemed easier in 2nd and 3rd rounds. Hope to have a new 1 RM PR on this as right now it's only 97#.
Great job 6 a.m.
Welcome Stacie!!
Welcome Stacie! It's good to see you at CFO.
Scaled the Metcon to 110# and finished in 6:43.
Tried to visualize my Burpees with 4-5 beers on board....ohh boy!
Metcon-scaled to 77#- finished in 8:10. Those burpees were terrible, I am getting concerned about Friday's WOD.
BTW- if anyone is still looking for socks, I saw some knee-high St. Patty's Day socks at Target last week for $5. They were women's sizes, but might fit some guys anyway.
Welcome to class Stacie, always good to have new people at 6am!
This morning I went to 6 AM:
Hang squat snatch: 99#
Met con: 6:29 rx'd
Had fun with the 6 AM crew--yall are great!
I'll be thinking of you guys while I"m sitting on the couch!!
why must we torture each other!?
53# best form 3x2, 58 and 63# were a hot mess 3x2 - so stuck with 53# for metcon. loved the sprints and burpees... power snatch is better than squat sntach! fun times today nooners! 7:35 i think? moved slow on the power snatch fo sho
Metcon 4:55 rxd
These felt really good today - should have gone heavier, but the good Dr. Fostersen had just put everything back where it belonged, and I didn't want to knock it all out.
Metcon - 5:02 rx'd
Loved this one - probably could have gone faster on the sprints and burpees, but wanted to make sure I didn't have to rest on the PS.
Metcon 5:56 with 68#.
Metcon: 6:41 with 77#...Started Rx'd but my shoulder and wrist are still hurtin so I instantly dropped the 10 lbs after the first attempt. I can't wait to be back to 100%!!
Great job everyone!