Take 15 Minutes to build to a Power Snatch
then...
For time:
500 Meter Row
30 Power Snatch (50% of 1 RM)
100 Double Unders
500 Meter Row
20 Power Snatch (50% of 1 RM)
100 Double Unders
500 Meter Row
10 Power Snatch (50% of 1 RM)
100 Double Unders
Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).
Quote:
“Good plans shape good decisions. That’s why good planning helps to make elusive dreams come true.“
– Lester R. Bittel, American industrial engineer, management professor, and author several books on team management and supervision.
6 comments:
Brian 165, 17:40 1/2 single 1/2 dub
Julia 120 18:57 75 dubs
Evan 150 20:30 30 snatches each rd singles
Subhan 135, 17:31 singles
Jess 95 18:0l, atts
Tori 80. 16:45 atts
Jamie 115, 16:51 RX
9:30
Monica 45 17:14 sc
Jill 85 17:44 100 singles
Em G 90 17:19 rx
Missy 75 19:00 35# 20 dubs
noon
Pam 110 PR 20:14 RX
Remer 175 17:28 RX
Maria 40 17:00
Rich 204 21:58 rx
Britt 100 PR 17:45 rx
Keith 225 16:27 Db Sn 50 dubs
Landon 205 18:11 rx
Shannon 115 17:31 20 dubs
Freaky 135 clean 18:42 clean
4:30
Lauren 90 20:27 RX+ 55
Alex Turner 185 PR 20:13 50 dubs
Jeff 205 17:21 RX
Laura 70 PR 19:17 35 10 dubs
Edwin 115 18:57 65 20 dubs
Karen 125 clean 18:00 singles cleans
Erika 75 20:18 singles
The Natalie 110 20:34 rx
Mitter 125 19:30 65 singles
5:30
Danielle C 75 18:25 DUb attempts
Brooke 110 18:45 rx
Danielle G 120 18:04 rx
Vi 85 19:00 singles
Greg 175 19:42 50 dubs
Evan 135 19:15 45#
Baez 185 22:44 rx
Seth 165 18:53 1 min ski
Samsson 150 20:04 75 dubs
6:30
Steph 80 16:54 scake
Scientist 125 18:18 sc
Bryan 85 19:00 sc
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