Marie and Judy
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
3 Rounds
40 Seconds Work/20 Seconds Rest
Strict HSPU
Kipping HSPU
Or
Oly
Snatch
3 x 1 Hang Snatch
(Use as warm up or skill, DO NOT go heavy)
“Shark Poisoning”
EMOM 3
3 x Hang Squat Snatch
EMOM 4
2 x Low Hang Squat Snatch
EMOM 5
Squat Snatch
Oly
WOD: 155#
Good job 6 am. Thanks Gaff…set us all up for great work.
Oly
WOD: 55#
Glad I made it this morning for the EMOM’s. Thanks Gaff for pointing out where my hands should be.
Great work this a.m. Theresa. Got some really nice lifts in today!
Really strong work today, Rjae.
OLY
WOD: 60# PR and began pulling from low hang! Yay!
Thank you, Gaff!!! Great work, 5am!
You’re doing it right, Coy. Being patient and putting in the work, your progress is commendable – you hit some of your best Snatches yet, today and it’s only going to get better!
OLY – worked on form the whole time with a naked 15# bar.
WOD – worked up to 40# and started pulling from the hang for the first time!
Tonight was the best my squat snatches felt since I started. So glad I came to class. Thanks for all the coaching Mike. I could really feel a difference!
You are definitely figuring it out real quickly Ashley! Great work!
Thursday 7/13/17
Oly
Snatch
3 x 1 Hang Snatch
(55lbs)
WOD: “Shark Poisoning”
EMOM 3
3 x Hang Squat Snatch
(55lbs)
EMOM 4
2 x Low Hang Squat Snatch
(65lbs)
EMOM 5
Squat Snatch
(75, 85, 90, 95, 100, then 105lbs PR)
Thank you Mike for all the tips and support, snatches felt good! Awesome class! Great job 430pmers!
I knew in the warm up you had it going on today Juds!!
Snatch on Snatch!
Stayed light throughout – not moving up in weight until I can consistently get under the bar without riding it down – 45#
Great class Gaff! EMOM tunes, aka dancing tunes, were on point 🙂
Great work this am, Janet!
OLY
WOD: 90#
Failed 95# x 3
Coming too far forward at the bottom
Soooo close, you are definitely getting that one next time Katie!
Gym
WOD: 65# Getting a little bit more comfortable with the form. Thanks Coach Mike for the help.
You looked great, your definitely getting it!
Same as Judy, except I failed the 105# attempts! Snatches felt great tonight, just couldn’t drop under the bar. I know I have it, just have to break the habit of turning it into a muscle snatch when it starts to get heavy.