Warm Up and Mobility
Strength
Front Squat
5 x 5
Or
Oly
EMOM 3
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 3
2 – 3 Hang Snatch (Singles)
“Im Remaking Myself”
EMOM 3
Hang Power Snatch + OHS + Hang Squat Snatch
EMOM 4
Hang Power Snatch + Hang Squat Snatch
EMOM 5
Hang Squat Snatch
Oly: Snatch Complex
Worked up to 95#, starting weight for WOD. Focused on form, especially full extension.
WOD: 95# – 145#
Attempted 165# a few times. Coming out of hang highlighted I need to be still more patient with pull, and more aggressive. Last attempt felt mighty good.
Excellent class 6 am. Thanks PJ!
Mobility
“I’m remaking myself”
25# – 65#
Ending with 65# power snatch – not squat snatch
Nothing like an EMOM to start a day off great! With selling a house and buying a condo in a matter of days…it is has been CRAZY but it felt so good to just be able to focus on snatching.
Thanks Coach PJ! Just keep yelling things our and we do them!
Great work All Stars!
Oly
Wod worked up to 150
Thx pj
Great work 6am
Enjoy the day
OLY
WOD: up to 95# (5# PR)
#155, failed #165 wasn’t getting under it fast enough, need to work on those Snatch balances. Good class Phil. Great work 930a!
WOD – Subbed cleans for snatches. Worked up to 135#.
Great job 7:00 pm! Thanks Gaff!
Great work tonight Brian!
Oly
WOD: worked up to 55#, wanted to keep it light today to really focus and dial in on form. Thanks for the great class PJ!
Evan & I put our Crossfit regime to the test with a lil afternoon dirt biking on a closed track up in I already forgot the name & where the hell in the sticks we were while I’m posting this . All went good !
Thanks CFRT !