Take 20 Minutes to build to a 1 RM Snatch
then:
(use 75% of your new 1 RM Snatch)
and complete:
For time:
5-4-3-2-1
Squat snatches (at 75%)
Bar Muscle Up
Community Notes:
Please join us for "PROM" TONIGHT at 7:00PM.
This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo! We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!
THERE WILL BE NO 5:30 AND 6:30 PM CLASSES TODAY
(but join us to decorate for prom)
This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo! We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!
THERE WILL BE NO 5:30 AND 6:30 PM CLASSES TODAY
(but join us to decorate for prom)
Quote:
"If you set your goals ridiculously high and it's a failure, you will fail above everyone else's success." -James Cameron
3 comments:
6am
Kevin C 165 6:45 @ 115#/Band PU
Becca N 75# 9:12 @ 55#/Banded Att
Mark SP 125# 6:35# @ 95#/C2B Band
Ellie 70# 10:21 @ 65#/2 band
Mike San 85# 9:57 @70#/2 floss
Ben M 115# 6:42 @ 85#/C2B Band
Kevin B 125# 8:54 Rx
Theresa 75# 9:34 @ 55/Band
Raj 115 6:56 2 x PU
Mooney 165
Moogan 155 8:12 95 PU
Ryan Ax 155 4:53 95 power c2b
Mike Sim 165 4:40 115 power
Rich A 185 6:35 rx 140
Pam G 92 10:30 band 65
Kevin H 125 8:30 :) 75
Michael R 105 4:33 c2b 75
Mary H 70 3:37 55 power pu
Susan 75 5:02 65/pu
Jackie 105 4:46 75 RR
Jill H 92.5 PR 5:36 70 c2b
Steph V 132
Holly S 105 8:46 85#
Tim H 115 5:44 75 band PU
Jeremy 165 7:22 135
Justin D 105 8:25 75
Karen M 85 4:30 65# JBMU
Dave N 180 PR! 13:01 3-2-2 BMU 21 C2B 135
Jessie S 78 4:10 53 PU 4:10 53 PU
Laura a 112#
Brian r 115 4:18 (rr)
Manny 75 5:46 (45,band pu)
Mike r 145 pr 5:51 rx
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