Every minute on the minute for 10 minutes complete:
5 Thrusters (115/80)
12 Push Ups (de-load)
Rx’d + (135/95)
Strength:
-Perform 5 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 5 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Snatch every 30 seconds for 4 minutes
-Increase load every 4 minutes
Small But Mighty: CrossFit Murphy
That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.~2 Corinthians 12:10
Hi Crossfit Murphy! Kelly Cowan’s sister here. I just wanted to let you know that I’ve been keeping up with you guys in the Open and I’m proud to see my hometown and some old friends at the top of the leaderboards! Keep up the great work and I hope I get the chance to come cheer you on in the Regionals! Y’all are AWESOME!
Snatch- 1st 4 minutes: 135lbs
2nd 4 minutes: 155lbs
3rd 4 minutes: 185×4/195×2/205/210(PR)
Snatch – 80/90/100
Snatch 65/75/75
WOD @ 80×8 75×2
Snatch: 55/60/65
WOD: 55 lb thrusters ~ started at 12 deloads… 4th rd went to 10… then to 8… then to 6… then 5…
Snatch 75/85/95
WOD 95lb Thrusters/10 Rounds
Snatch-65/75/85
WOD-95×2/75×8
115/145/175
SNATCH 95/105/115
WOD Pathetic, had to skip round 5 to survive.
Snatch: 65/70/75
WOD- 55lbs/76 deload PU
….it’s only 5 thrusters and 12 deloads…..famous last words! ha!
Snatch 65/75/85
WOD 70 lbs
75/95/105
WOD: 95lb (finished five full before PU’s started going).
Snatch….45/50/55…..last rep 70
WOD….55lbs (last 3 did not get push ups….finished push ups after time called)
(This WOD broke me)
135/145/165×4/175×4 snatch
Wod Rx + minus a few push-ups after round 7
135/165/185 failed x 2
Same as Amanda
Snatch- 65/65/75 struggled with 75(not pretty)
Wod- worse than pathetic. 55lbs- started out strong 5/12,5/12,4/10,3/8,2/6….can’t remember after that maybe one or two of each or so at each round….and finished some pitiful knee snaking pushups after time called….beat me down
Snatch 95/115/135
WOD 115/12×2, 115/10, 115/8, 115/0, 95/7, 95/6×4, 95/12
Snatch 45/50/55
Wod 55lbs 5/12, 5/10, 5/8, 5/6 on all other rounds
1st 4 minutes 115
2nd 4 minutes 135
3rd 4 minutes 155×2/165×2/175/180/185(PR)
55/65/75
WOD 55/12.10..8…12
sweat wod
Snatch 95/115/135
Wod 95, and it hurt. Not a many PU’s happening in later rounds. Ouch.