Thursday, March 30 2023

Posted by Mandee on March 30th, 2023

13 responses

Hang Power Snatch Build Up E2MOM

9 - 6 - 3 - 1 - 1 - 9

For Time: (22min cap)
12/9 Calorie Row or Bike or 200m Run
9 Hang Power Snatch
12 Wallball Sit-up 20/14lbs MRX 20/10lbs
1 Rope Climb 15' MRX 10'
21/18 Calorie Row/Bike or 400m Run
9 Hang Power Snatch 115/75 RX+ 135/95

12 Wallball Sit-up 20/14lbs MRX 20/10lbs
2 Rope Climbs 15' MRX 2-10’ or 1-15

33/27 Calorie Row/Bike or 600m Run
9 Hang Power Snatch 115/75 RX+ 135/95

12 Wallball Sit-ups 20/14lbs MRX 20/10lbs
3 Rope Climbs 15' MRX 3-10’ or 2-15’’

Barbell Weights = 115/75lbs RX+ 135/95 MRX 95/65lbs

Core & Snatch Development

24 Right Knee to Left Elbow Plank Tucks

24 Barbell or PVC Sotts Press (snatch grip)

24 Left Knee to Right Elbow Plank Tucks

24 Evil Wheels
24 One Arm KB/DB Snatch (12ea)

YOGA IS CANCELED TODAY.

13 responses to "Thursday, March 30 2023"

Mandee says:

March 29, 2023 at 9:16 pm

Michael with the solid lockout and strong overhead position. This dude is a well-rounded, experienced CrossFitter who is still making gains in all areas of his fitness. He moves well, works hard, and is always a pleasure to be around. Michael always welcomes advice and feedback which makes him fun to coach and easy to root for. He's friendly, easy to talk to, and just an all-around nice guy. Stay the course, Michael! 😄

Nathaniel says:

March 29, 2023 at 9:17 pm

Manly Stanley in the house! Cap on backwards, locked out, and in the flippin zone! They don’t come much better than Michael. He’s a class act from the word go and he’s a beast after 3,2,1 GO! Michael is as well a rounded athlete you’ll find in the gym. He’s got all the skills, strength, and stamina necessary to tackle any wod on any day and he’s still humble and kind. He’s a model CrossFitter that’s courteous to all while still chasing his own gains and goals. Michael can be intense about sharpening his game one second and laughing and joking with others the next…always self deprecating and a total gentleman. My man!

Duke says:

March 30, 2023 at 6:32 am

Training
9:06 mrx row

Hal says:

March 30, 2023 at 7:13 am

A. Hang Muscle Cleans - 95 - 115 - 135 - 155 - 165 - 115
B. 11:08 scaled life (ski erg cals, kbs, wbsu, ring rows)
C. Complete

Hal says:

March 30, 2023 at 7:17 am

Also, Michael is one of the most well-rounded husbands and fathers in the gym.

Champ says:

March 30, 2023 at 7:32 am

95(9)-135(6)-165(3)-185(1)-195(squat)-95(9)
10:15 rx row

Bo says:

March 30, 2023 at 7:45 am

Michael definitely brings up the average at 0600. Great dude in and out of the gym.

A: 75-95-115-145-155-75
B: 13:14 rx (row)

Tyler Canoles says:

March 30, 2023 at 9:10 am

Micheals aight..jk. Solid dude, great Crossfitter.

a-75-95-125-175-175(both failed)
b-10:48 RX run

Lupo says:

March 30, 2023 at 9:43 am

115(9)-135(6)-165(3)-175(1)-185(x)-135(9)

9:30 rx row

Eugene M says:

March 30, 2023 at 1:32 pm

Michael is a great athlete who is there each morning to give a 'friendly' competitive push. Great working out with him even though he's Navy (jk)

A)65(9),115(6),145(3),165(1),175(1), 185(1-PR!), 195(X)
B) 10:58 Rx 🚣🏽‍♂️

Misty says:

March 30, 2023 at 7:59 pm

Michael! This guy is STRONG. Michael starts his day at 6am but he’s been thinking about the WOD long before he walks through the door. He approaches each WOD with strategy and always sells out. Michael has a strong foundation, moves the barbell well and holds standard. He is super coachable and just an all around great guy. It’s always fun to hear these 6am guys get going and Michael is right in the middle of it! Keep showing up early and setting the standard!

Madison says:

March 30, 2023 at 8:19 pm

A. 65-85-105-115-135-95
B. 13:40 Rx+ (run)

JJ Millich says:

March 31, 2023 at 10:13 am

A: 95(9)-115(6)-135(3)-155(1)-170(1)-115(9)
B: 9:45, Scaled (Run/115#/8 pull-ups per RC)

Thursday, March 30 2023

13 responses to "Thursday, March 30 2023"

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