Warm Up and Mobility
Strength
Back Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
Or
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 3 x 1
OHS 3 x 1
“Basement Bar”
EMOM 3
Power Snatch + Snatch Balance + OHS
EMOM 4
Power Snatch + Snatch Balance
EMOM 5
Power Snatch
Oly: 195# (10# PR)
WOD: 155#
Great work 6 am. Way to get after it.
Thanks Chris!
Str – back squat.
WOD: 105#
Thanks PJ!
Mobility
EMOM DAY!!!
60#
I tried for the 65# and failed. Just couldn’t get it up there. Still a fun one – love the rest – form improves and weight increases work. Did much better on snatch balance this time. Felt good.
Great work All Stars!
Thanks Coach Chris!
Oly: worked up to a 85# OHS which might be a PR, not sure.
WOD: worked up to 85# then after 4 tries and lots of encouragement from Lauren and Gaff, hit 90#! So exciting, 10# PR. Thanks guys! Nice job 4:30!
Great work Sam, way to push through the mental block And confidently get it done
OLY: 105#, f@115#
WOD: 85#(5# PR)
4:30 Gaffternoon Class
>OLY
Snatch Balance – 135/155/185
OHS – 195/205 out of time
>WOD –
EMOM3 -PS+SnBl+OHS -95
EMOM4 -PS+SnBl -115
EMOM5 -Power Snatch -135/155/175F/175/185F/180(tied PR)
Thank you Gaff!!
Longboard on the trail with the kids!
Great work with the oly sesh and the WOD!
Love me some emom days. Oly- kept light weight for the snatch balance, that’s an awkward movement for me still. Up to 55# on the balance, then up to 115# I think on the OHS.
Power snatches got ugly towards the end, but I squeaked out 100# for my last rep, triple digits!!
Thanks Krystle!