Joe
Weightlifting Wednesday
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single
Post Loads to Comments.
Box Brief
Tomorrow we celebrate Mike Cummings’ NCAA March Madness victory as well as taste testing the Final Four for The Snacket at 7:15am! Also, tune in at 3:30ish in the afternoon to see a Facebook Live interview with our Member of the Month…SHANE O!!!
45/4/46
Go heavier next time
105/75/90
OHS: 155#
Snatch Balance: 120#
Snatch: 130#, failed 140# but was psyched to get it over my head. 💪🏽
WLW: 115 / 95 / 95 – shoulders smoked after yesterday!
3 rounds: 35 GHD, 20 slow, strict knee-ups
ROMWOD
OHS: 175#
Snatch balance: 135#
Snatch: 145#
WLW w the 7:15am!
OHS – 275#
Snatch Balance – 225#
Snatch – 225# / 240# (f x 3)
Things were rolling and I thought I’d be able to hit 240# or above…oh well riding the wave of CrossFit!
Big shoutout to Raph aka Brendan for hitting a 200# snatch!
Way to go! 💪🐲
WLW
85# OHS
55# Snatch Balance
80# x 2 Squat Snatch ( final one felt great)
— did about 6 at 75# before to drill form and jump
Accessory Work
10 one legged DLs 20# kb ea side
Double under practice. Was doing 4 a bunch of times
EMOM 5 30 sec 25#kb goblet squat hold
Congrats to Annie and Brendan on the PRs. Amazing!
WLW
OHS 175
Snatch Balnace 155
Squat snatch 165
OHS – 175#
Snatch Balance – 135#
Squat Snatch – 145#
WLW + Silverback
4×6 push press 115
Heavy front squat 205
Clean pull 45/65
Squat clean build to 220 PR
5x 10 ring push-ups & 10 rows
“Optimus sub-prime” Amrap 7: 7 DL 185 OTM, row max cals – 75
Yes! Huge PR, 225 is right there.
Congrats Ed! Big PR
Yeah Ed! Getting STRONG!
WLW
OHS: 85#
Snatch Balance: 55#
Squat Snatch: 75
Snatches have never felt so pretty
Getting to the hip helps a lot!
WLW:
OHS – 225#
Snatch Balance – 205#
Snatch – 200# (10# PR)
Never lifted with so many 10 lb plates before. Fun throwing weights around with Max and the 715!
It’s all about the 10s young grasshopper…
115# OHS (10# pr)
95# snatch balance
90# snatch
Gotta be the hair!
OHS- 90#
Snatch balance- 85
Squat snatch- 85- 5 # PR🎉
🏋🏻WLW 🏋🏻
100# across the board, struggle city with all these movements as usual but felt faster getting under the bar!
Thank you to everyone for congratulating me on MoM, I really appreciate it! Good luck to everyone with their future Rock em’ Sock em’ bouts w/ Max 🥊
Great job today big guy! You crushed the interview! Congratulations on being Member of the Month!
Thank you sir it’s an honor and a pleasure. I kind of wish I got a championship belt or something for the month… more so for the KO in RSR 🥊
OHS- 85#
Squat Balance- 65#
Squats Snatch- 85# (5#PR!!)
Yeah Amanda! Great having you back!
100/55/80
Checked after class to see what my ohs pr was….my last pr was 75#…up 25#!
DAMN! That’s a big ol’ PR!
Awesome job!
155 (10# pr) / 115 / 145 (5# pr)
Nice job MWT!
OHS 50# PR 15
Snatch balance 55# PR 20
Heavy snatch 80# PR 45
Failed 85#
Glad I came tonight. Sometimes your weakness becomes your strength. Thanks for all the coaching Max!
😮 45# pr?!? THAT IS AMAZING!
Tara I was in th zone. Finally got the snatch movement… nice pr too 🙂
BOOM!
OHS 75# (10# PR)
Snatch balance 45#
Squat snatch 55#
Shout out to Bres and Miles for keeping me in the zone when I was getting frustrated with those squat snatches!
Solid PR!
115/85/115
10# PR on OHS and 20# PR on Snatch
Pat keep it up brother! You are making huge gains!
OHS 95# PR
Snatch balance 55#
Squat snatch 80#PR
125 OHS,95 snatch balance x2, 95 lb squat snatch that Sean said had the best depth he has seen from me. I’ll take it.
Then power snatched up to 135 and realized I was gassed
135/125/130 🎉