Gary and Laurie with their nephew!
Warm Up and Mobility
Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
95% x 1-2|
85% x 3
65% x Max Reps
Or
Oly
Snatch Complex
EMOM 3
Snatch Pull + Power Snatch + OHS
EMOM 3
2 – 3 Snatch
“Three-cent Stamp”
EMOM 3
1 x Hang Power Snatch + Hang Squat Snatch
EMOM 4
1 x Low Hang Power Snatch + 1 x Low Hang Squat Snatch
EMOM 5
1 x Squat Snatch
Lloyd- str, 155#
Nik- oly, 50# worked on form today, slightly better than OG two weeks ago. Thx for the tunes and form tips koach k I hope you all have an awesome day CFRT 🙂
Strict Press: 105-150#
65% x 5: 105
75% x 5: 120
85% x 3: 135
95% x 1: 150
85% x 3: 135
65% x 8: 105
“Three-cent Stamp”: 165#
Super thankful Krystle for your cues into and out of the hole.
Good work All-Stars. Enjoy the day all!
Snatch 10# PR
Long work day is forcing another rest day. Looking forward to making it in for tomorrow!
“Three Cent Stamp” – 40# Power Snatch
35# was the last weight for squat snatch. I tried but I couldn’t keep the bar up to squat with 40#. Next time!
Love the EMOM OLY with an EMOM WOD! And the music was perfect! It was a GAGA Day!
Nice work All Stars!
Thanks Koach Krystle – your coaching and music are always on point!
Strict Press:
65% x 5: 50
75% x 5: 55
85% x 3: 65
95% x 1: 70
85% x 3: 65
65% x 6: 50
“Three-cent Stamp”: 60#
I felt the squat snatch clicking a bit more today after really trying to get under the bar as fast as possible. I have a hard time dropping down and also keeping the weight in my heels when I do so. LOVE EMOM DAYS because I can really work on these things! Nice job 6AM & Thanks Coach K!!
STR – Strict Press
55# x 5
65# x 5
70# x 5
75# x 2
70# x 3
55# x 10
Three Cent Stamp – 80#
Squat snatch is a difficult move for me. A few times I found myself doing a power snatch as if I forgot to squat! I need to stay focused and ride down into the squat.
Awesome job 5am! Thanks Krystle!
Have a great day!!
Tuesday 2/21/17
STR:
5×48#
5×56#
5×63#
1×71#
3×63#
10×48#
WOD: 90#
This is a 5# PR from the floor but matches my hang Squat snatch
Solid form Katie, love seeing how far youve come!
Tuesday 2/21/17
Strength: Strict Press
55lbs x5
65lbs x 5
75lbs x 3
80lbs f
75lbs x 2
55lbs x 11 reps
WOD: “Three-cent Stamp”
EMOM 3
1 x Hang Power Snatch + Hang Sq Snatch
(55lbs)
EMOM 4
1 x Low H Power Sn + 1 x Low H Sq Snatch
(65lbs)
EMOM 5
1 x Squat Snatch
(75, 85, 85, 90, 95) after tried for 105, so close (yet so far)!
Thank you Mike! Great class and energy! Awesome job 430pmers! Small but mighty!
Absolutely you guys killed it. Youve really come into your own with oly!
Rest day
Oly. Wanted to do strength but knowing how I need to get better at both OHS and snatches, took the time to practice these instead. 45#
WOD – 50#
Still need to work on form before going any heavier.
Thanks for the tips Chris and 6 pm-ers. Great job all!
Did cleans for Oly & wod. Finally took Mike’s advice and stopped counting the weight on the bar and snagged a 5# PR for 135#.
Thanks Chris!
Boom!!
STR- Strict Press
WOD- 55#
I took advantage of the fact that I was the only one at 7 pm tonight and used Coach Chris’s tips to my advantage! It was fantastic to have one-on-one critiques and his guidance really helped me feel more confident in this movement. Really have to focus on remaining patient above the knee and bringing the bar to my hips, and making sure I keep an effective shrug to pop underneath the bar. Tried for 65 after the EMOM and felt really confident.
Being the only one in class can be daunting but I’m glad it was during this workout. Thank you, Coach Chris!
Rest day