4 rounds each for time of:
Every 4 minutes complete:
550 M Run (1 lap around complex)
6 Unbroken Power Snatches
Post fastest and slowest times and loads to comments.
1) Back Squat 3 x 4
What Really Matters to Pat Sherwood
10 Things Succesful Athletes Do-Lift Big, Eat Big
Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)
The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th. If you plan on participating please sign up at gym.
“When discipline is sown, like a good seed, it yields a harvest of things that fulfill and satisfy us, things that make us happy and release peace and joy in our lives.”~Joyce Meyer
BS 275/295/295
WOD 3:03/3:11 @ 115 lb
2:08/2:04/2:03/2:03 @ 165
BS 325/335/345
155/185/205×3 BS
2.54/3.04/3.15/3.19 @ 75
3:03/2:38/2:40/2:38 @ 45#
Just can’t seem to get the technique down for the power snatch 🙁
SWOD: 95/105/110
4:06/3:30/3:45/3:50 @35
SWOD PR BS-100lbs
2:08/2:23 @170
BS 315×3
3:45/4:10/4:30 115lbs
BS 405/405/425
BS 135
WOD 2:24/2:24/2:29/2:26 at 65
BS 125X4
3:20/3:38
BS 225/225/225
2:23/2:28/2:42/2:32 @ 105
That was Keith’s
BS: 225/225/225
WOD: 3:16/4:05
BS – 125
2:33/2:35/2:41/2:42 @ 55lbs
BS….225
WOD 2:46/2:56 (105)
BS @315, 2:50/2:51/2:50/2:47
BS-115/125/125
Appx 4:00 per round(55)
BS 165/170/170 PR!!!!
WOD: somewhere around 3 minutes ish @ 65 lbs
BS 150X4
3:13/3:12/3:11/3:02 @55
245/265/275
2:49/3:00/3:07/3:08 @125
BS: 225
WOD: 2:47/3:28 @ 115
BS 275/295/295
2:49 fast, 2:50 slow
BS 325/335/345
2:30/2:42/2:51/2:56 @ 145
BS 125
2:56/2:57/2:56/2:54
2:20/2:28
BS 365/385/404
BS 125
WOD – 2:51/2:48/2:50/2:48 @55
BS 75 3×4, tried a 1 rep 95lb, TOO HEAVY, still on my toes instead of heels
WOD 550 consistent 3ish each from 1st to 4th round. Snatch 35lb. Got about a 25-30 sec rest between rounds.
2:21/2:34 @95