Thursday, September 7 2023

Posted by Mandee on September 7th, 2023

13 responses

Hang Power Snatch Build Up E2MOM

5 - 4 - 3 - 2 - 1 - 1 - 1

“Team Too Tough “ by DB

24min AMRAP:

-12 Hang Power Snatch
-12 Toes to Bar or WallBall Sit-Ups

**Continuous 12 Calorie Row or Bike by Partner 1/ Partner 2 **

Barbell Weights = 95/65 RX+115/75 MRX 75/55

WallBalls = 20/14lbs MRX 20/10lbs
*One athlete works on the Hang Power Snatch, and T2B or Sit-ups while the other Rows or Bikes. Once the Rowing/Biking athlete finishes 12 calories they switch roles and continue accumulating rounds and reps for the entire 24 minutes. Final score is total rounds and reps for the team.

Core & Flexibility Development

-24 Evil Wheels
- 1min Head to Floor Straddle Stretch

- 24 Flutter Kicks (2 count)
- 1min Butterfly Stretch
- 12 Right Arm Kettlebell Hang Snatch
- 1min Couch Stretch or Modified Couch

- 12 Left Arm Kettlebell Hang Snatch

13 responses to "Thursday, September 7 2023"

Nathaniel says:

September 6, 2023 at 9:40 pm

Adela! Adela is smart, kind, and a seasoned CrossFitter that brings it every day. She’s been consistent for years and she’s got the skills to prove it. Adela always approaches the WOD with the right mindset. She’s not afraid of venturing into the pain cave and she’s smart enough to find her way out. She’s slick! Adela is a 9:15 legend and always there for her friends with encouragement before and after the WOD. It’s a better day when she eases in the door with a kind smile and a fighting spirit 😊

Kel says:

September 6, 2023 at 9:41 pm

Always striving to be her best at home, in the gym, in her church community, Adela is the real deal. She is a true friend and will encourage anyone and everyone. Love ya birthday buddy 😊

Fleming says:

September 6, 2023 at 11:34 pm

Beautiful, kind, consistent Adela! She is such a great person and always encouraging and helpful! Way to be Adela!

Beth says:

September 7, 2023 at 4:20 am

Adele is a dedicated Crossfitters who is sweet, kind, and just an all around beautiful person.

Hal says:

September 7, 2023 at 7:40 am

A. 95-115-135-145-155-165-175
B. 11+6 rx 🚣‍♂️ t2b w/ Michael
C. Sorta Complete

Bo says:

September 7, 2023 at 8:33 am

A: no snatch today
B: 15 rounds, scaled to cleans
*partnered w Travis

Christa says:

September 7, 2023 at 8:43 am

I LOVE me some Adela!! She is a great listener, so kind, and super supportive. I Love coming to the 9:15 and catching up with her!

Justin says:

September 7, 2023 at 9:33 am

75-91-115-135-145-155
5 solo bike ghd

Duke says:

September 7, 2023 at 11:11 am

170
12+5 rx row with Will

Eugene M says:

September 7, 2023 at 4:30 pm

A) 95 (5) - 125(4) - 130 (3) - 155 (2) - 170 (1) - 185 (X - it was a pretty sweet Hang Squat Snatch) - 185 (X)
B) 7+27 Bike/WB Sit Up

Regina says:

September 7, 2023 at 5:19 pm

Adela has been friendly, kind, and encouraging since the first day she walked in those garage doors. I'm so glad she has consistently shown up to the mid-morning classes ever since ☺️

55-60-65-75-80-85-90
5+12 Rx, T2B, row

steve price says:

September 7, 2023 at 7:44 pm

A. Hang Power Snatch: 165 (1), 185 (X)

B. 14 Rx with Zac !! Row

Lupo says:

September 7, 2023 at 10:25 pm

95(5)-135(4)-155(3)-165(2)-185(1)-190(1)-200(x)

11+8 rx, row, t2b w/ Adam

Thursday, September 7 2023

13 responses to "Thursday, September 7 2023"

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