Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
Waddle the night away! MetCon 5 RFT 5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m) *12min Cap
Taking out the squats for a day as they may [or may not] be showing up tomorrow… Who knows… MetCon 16min AMRAP 25 Power Snatches (115/80) 25 Deadlifts (115/80) 25 Pendlay Rows (115/80) 200m Run A little… Read more »
We’re going to start knocking out some 1 rep maxes this month… Just not today… We’ve had a lot of highly dense days over the last couple weeks so it’s time to slow down a bit, starting today. It’ll… Read more »
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
It looks funny when we warm up our hips and lower legs for running, huh? WL EMOM x 20 Even = 2 Squat Snatches (Heavy) Odd = 5 Strict Pullups Finishing the week on a heavy note
Not sure where the cape came from but hey, who am I to give him a hard time (I’m the guy that wore the poop face mask, right?)? WL 5×1 Hi Hang Squat Snatch Hang Squat Snatch Squat Snatch… Read more »
Consistent work creates consistency. Similarly, practice doesn’t make perfect. Perfect practice makes perfect. WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs A little bit of this; a little bit of… Read more »
Congratulations on getting to the bottom of the overhead squat, Jason. Hard work pays off, huh? WL EMOM x 20 1 Snatch + 1 Hang Snatch ~70% of 1RM *Cannot drop the bar between the snatch and hang… Read more »
Proud of you, Chelsey! Always working to be better and to do better! MetCon 8min AMRAP 5 Power Snatches (135/95) 100m Run Get it!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed