Wednesday 11/23/16

Nov 23, 2016 | 13 comments

Happy Birthday Michelle C! (Tuesday)

Warm Up and Mobility

Gymnastics / Skill
Handstand Practice
Jump Rope Practice

Open Offseason
3 RNFT
Handstand Walk into Max Strict HSPU’S
6-12 Pistols

Strength
Deadlift
65% x 5
75% x 4
85% x 3
90% x 2
95% x 2
90% x 2

“Measles”
EMOM 4
Power Snatch + Low Hang Power Snatch + Hang Power Snatch
EMOM 4
Power Snatch + Hang Power Snatch
EMOM 4
Power Snatch

13 Comments

Anna m on November 23, 2016 at 12:34 pm

HAPPY HUMP DAY!

Deadlifts 225 X 2

“Measles”
100# PR

Great work 5am. See you tomorrow!
Reply
Rita on November 23, 2016 at 3:26 pm

Deadlifts 5 X 3 up to 135#

Measles – 55#

Fun 6AM! Slowly feeling my strength coming back. Thanks PJ!
Reply
Lori on November 23, 2016 at 5:48 pm

STR – make up from last % work. Couldn’t do the 90% 🙁

“Measles”

60#

Nothing says FUN like deadlifts and snatches with the fearsome foursome of ladies! Even got a little dancing in!

Great work All Stars! Including Katie in the back!

Thanks Coach PJ – talking turkey and stuffing while lifting…all good!
Reply
Olivia on November 23, 2016 at 10:50 pm

Strength – deadlift
170 x 5
195 x 4
220 x 3
235 x 2
250 x 2
235 x 2

“Measles”
EMOM 4
Pow sn+ low h pow sn+ h pow sn
55/65/75/85
EMOM 4
Pow sn+h pow sn
90/95/100/105
EMOM 4
Pow sn
110/115/120(F)/120 (5# PR!)

Good work 4:30, thanks gaff! Happy thanksgiving everyone!
Reply
- Gaff on November 24, 2016 at 1:04 am
  
  Great work Liv, congrats on the PR.
  ENJOY NY.
  Reply
Mike Valenti on November 23, 2016 at 11:13 pm

STR
Worked up to 285 x 5

“Measles”
150#

Thanks for pushing us tonight, Gaff. Way to work everyone. Safe travels, if traveling, and enjoy your holiday.
Reply
- Gaff on November 24, 2016 at 1:04 am
  
  Great work, Mike, you’re improving every day, stay on it.
  Reply
Judy on November 23, 2016 at 11:55 pm

Wednesday 11/23/16
Strength Deadlift
85×5
105×5
125×3
155×3
175×3
195×1
205×1
225×1

WOD
EMOM 4
Power snatch + low hang power snatch + hang power snatch
45, 50, 50, 55
EMOM 4
Power snatch + hang snatch
60, 65, 70, 75
Power snatch
85, 90, 95, 100lbs (5lb PR)

Great class Gaff, loved it! Awesome job 430pmers!
Reply
- Gaff on November 24, 2016 at 1:05 am
  
  Great PR Judy, way to work. Enjoy VT
  Reply
  - Judy on November 24, 2016 at 1:31 am
    
    Thank you !! Have a Happy Thanksgiving!
    Reply
Liz on November 24, 2016 at 12:20 am

Haven’t deadlifted since the strongman comp last month, no clue where I am in the cycle. Did 5 sets working up to 235×1. So heavy!

Worked up to 95# for the snatch emom. Attempted 100 a few times, almost kinda hit it but ended up catching too low and pressing the rest of the way, not pretty! Love me some emoms though.

Nice big 430 today, wish I could hit this class more often! Thanks Gaff!
Reply
- Gaff on November 24, 2016 at 1:06 am
  
  Great work Liz, way to attack the EMOMS.
  Reply
Mike G on November 24, 2016 at 12:28 am

Strength
Worked up to 5×3 @ 305#. Opted to catch up on % when we start again. Nice to do these with no pain.
“Measles”
Worked up to 135# power snatch – PR.
Great class Phil. Need to get to 9:30 more often
Happy Thanksgiving all!!
Reply