Friday, April 17 2020

Posted by Mandee on April 16th, 2020

38 responses

Click here for WOD brief!

Snatch Build Up E2MOM

Snatch 3 - 2 - 1 Hang Snatch 3 - 2 - 1

Snatch 1 - 1 Hang Snatch 1 - 1

5 Sprint Rounds w/ Increase Rest: (15min cap)

5 Power Snatch 115/75 RX+135/95 MRX 95/65
10 Toes to Bar
5 Hang Power Snatch

10 Over the Bar Burpees

*After 1st round rest 30sec
*After 2nd round rest 1min
*After 3rd round rest 1:30min
*After 4th round rest 2min
*Score is total time to complete minus 5min*

Core & Snatch Development

15 KB Dead Snatch (each arm)
30 Barbell or PVC Sotts Press (snatch grip)

15 Evil Wheels

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Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

5 Rounds For Time:

5 Ground to Overhead

10 Weighted Sit-ups

5 Ground to Overhead

10 Lateral Burpees

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38 responses to "Friday, April 17 2020"

Mandee says:

April 16, 2020 at 3:12 pm

Sydney! Love the smile, the sunshine, and the fact that this young stud is throwing weights around in her backyard while at home. The Kalanges are a top notch family, and it’s a joy and a pleasure having all of them at CFHSV. Sydney been impressing us for years with her beautiful form and her willingness to feel the pain in any WOD. Keep after it, Sydney! ?

Nathaniel says:

April 16, 2020 at 3:29 pm

Syd the Kid! I’m not surprised at all that Sydney is keeping with her workouts at home in the driveway. She’s one driven young lady that loves a challenge and her fight, and smile, are contagious. The Kalanges are what makes CFHSV what it is. Great family!

CJ VK says:

April 16, 2020 at 5:39 pm

Syd! Lets gooooo!

Dustin says:

April 17, 2020 at 12:32 am

She’s so fast! I know she’s ready to race!

Clair says:

April 17, 2020 at 3:35 am

Great picture! I love seeing all the WOD pictures from people working out at home!
Snatch 3-2-1 @ 65#
Hang Snatch 3-2-1 @ 65#
Snatch 1-1 @ 75#
Hang Snatch 1-1 @ 75#
Ran 2 miles then 60 weighted sit-ups
Happy Friday everyone!

Regina says:

April 17, 2020 at 7:49 am

Sydney is a great crossfitter and a great swimmer, too!
Strength: 65lbs on the 3-2-1 sets; 85lbs on the 1-1 sets
WOD: 4rds scaled to 65lbs and kb sit-ups...finished 5rds minus rest at 12:53

Dan M says:

April 17, 2020 at 9:37 am

13:05 @115

Subbed WB sit-ups for T2B

Mh says:

April 17, 2020 at 9:43 am

Yeah syd!

Jason C. says:

April 17, 2020 at 10:13 am

A. 95# for 3-2-1. 115# for 1-1. That was a PR for the hangs but they weren't pretty.
B. 10:36 but had to scale to 65# and weighted sit-ups for the t2b.
I guess you got me motivated for today Nate so no need for the eggs!

D. Jones says:

April 17, 2020 at 10:23 am

A. 115 PS, 145 HPS
B. 10:20 Scaled to 95 (4+25 at the cap)
C. Negative

Nathaniel says:

April 17, 2020 at 10:53 am

Had no idea it was Friday until I read your post. We did it CFHSV. Another week in the books. Hell of a job! Impressive 2 mile run again Clair! And of course you got your strength in too...strong!

Nathaniel says:

April 17, 2020 at 10:55 am

Way to work it Regina! Great job on that WOD and sticking around for the 5th round. That’s why you’re bad to the bone

JJ Millich says:

April 17, 2020 at 10:55 am

A: PS/HPS Training
PS - 115-135-145-150-155
HPS - 115-135-145-150-155
B: 12:35, RX @115#
(Splits - 1:17/1:48/1:44/1:34/1:12)

Nathaniel says:

April 17, 2020 at 10:56 am

Dan the Home WOD Wrecker! Glad to see you staying on it buddy and wouldn’t expect it any other way.

Nathaniel says:

April 17, 2020 at 10:59 am

Ha!! That’s what I’m talking about! You’ve been pushing yourself and the CrossFit gods smiled on you today with a Snatch PR. That’s so awesome! Congrats on that dude. Way to stay with it. Now let me scramble these eggs up for an egg sandwich!

Nathaniel says:

April 17, 2020 at 11:24 am

D Jones at it again. Nice work on the strength buddy. And great job on the WOD because that was a tough cut off with a lot of mandatory rest. Love the negative too!

Nathaniel says:

April 17, 2020 at 11:26 am

JJ Millich, I’ll be honest - I expected a little more out of you in the strength portion and the WOD. Not sure what the distractions were today but should have pushed through them ? Great work dude! You’re a monster in that home gym of yours. Way to be!

Mo says:

April 17, 2020 at 11:46 am

Snatch
135-185-225-245-275 (failed)

Hang
135-155-185-225-245

Wod: 1:36/1:53/1:42/1:44/1:39 rx+
This was hard to do looking at your watch.

Nathaniel says:

April 17, 2020 at 11:58 am

Nice to see MoFo 300 posting some strong numbers. Bet you shook every house around you when you dropped that weight. Strong work dude!

MH says:

April 17, 2020 at 12:05 pm

95-115-130
110-125-135
135-145
134-145
5:28 RX+

Nathaniel says:

April 17, 2020 at 12:06 pm

A. Power Snatch

145(3) - 155(2) - 170(1) - 165(1) - 180(1)

Hang Power Snatch

145(3) - 155(2) - 170(1) - 170(1) - 180(1)

B. 13:23 total time

Didn’t keep splits. Too busy trying to breath.

C. Negative

Mandee says:

April 17, 2020 at 12:07 pm

All power
Snatch: 105(3) - 115(2) - 125(1) - 125(1) - 125(1)
Hang: 115(3) - 125(1) - 125(1) - 130(1)
WOD: 13:36 - 5min = 8:36 RX+

Cassarole says:

April 17, 2020 at 12:18 pm

Power snatch 95(3), 115(2), 130(1)
Hang power snatch 100(3), 110(2), 125(1)
Power snatch 130(1), 135(1)
Hang power snatch 130(1), 135(1)
10:46 rx+
5:46 without rest rx+

Mandee says:

April 17, 2020 at 12:23 pm

Super fast! ??

Mandee says:

April 17, 2020 at 12:24 pm

Whew! You were super fast too! ??

Duke says:

April 17, 2020 at 12:33 pm

Sydney. I hope you got Dave out there with you.

Misty says:

April 17, 2020 at 12:38 pm

Sydney!! Don’t let that smile fool you... with that engine and determination, she a fierce competitor that shouldn’t be messed with!! She started showing out at CF kids and now she shows us adults how it’s done! Can’t wait to watch this young stud keep making gains!

A. 95 for both
B. 13:57 rx

Katie A says:

April 17, 2020 at 12:55 pm

Home WOD w/65# BB for G2O, sit ups with 35# DB 12:33

Bradley says:

April 17, 2020 at 12:59 pm

Glad to know I wasn’t the only one who couldn’t breathe. I couldn’t see straight either.

Bradley says:

April 17, 2020 at 1:00 pm

Nice work Katie A! Way to keep rocking and rolling.

Kim G says:

April 17, 2020 at 1:01 pm

A. Warmed up with 20# DB single arm snatches then
started programmed sets at 65#
B. Hybrid WOD- 14:59
5 rds at 65# and 14#WB
5 power snatches
10 WB sit-ups
5 hand snatches
10 over the bar lateral burpees

Kim G says:

April 17, 2020 at 1:02 pm

*Hang

Bradley says:

April 17, 2020 at 1:04 pm

That’s what I’m talking about Sydney. Kicking butt with a smile on your face!!

All Squat

Snatch: 135(3) - 165(2) - 185(1) - 195 - 205
Hang: 145(3) - 165(2) - 185(x) - 185 - 195

13:12 - 5:00 = 8:12 Rx+
1:16/1:41/1:39/2:04/1:32

Bradley says:

April 17, 2020 at 1:16 pm

Great job Kim! Way to wear them snatches out.

JJ Millich says:

April 17, 2020 at 1:36 pm

I’m sorry, I meant training one arm snatches.?

Cassarole says:

April 17, 2020 at 2:51 pm

Big love for Syd!!!
She laps me when we run a 200 warm-up. Miss seein her and her mom; dad is pretty cool too. I will never forget seeing their whole family cheering us on at mayhem last year specifically in that thruster gymnastic wod. People like Syd make you want to push and be great and bring her along for the ride. Love y’all

Cassarole says:

April 17, 2020 at 2:55 pm

I am living for these comment strains from you Nate ? I was worried yesterday, now relieved. GOOD JOB JASON

Dan M says:

April 18, 2020 at 3:42 am

This is why I’m always in the front. I can’t follow/remember instructions...forgot to subtract rest...
8:05

Friday, April 17 2020

38 responses to "Friday, April 17 2020"

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