Hang Snatch – 1RM
EMOTM for 8 min
40 sec Sandbag Lunges
20 sec Rest
Throwback Thursday to the grand opening of CrossFit Dieppe in July of 2008 with some of our original members.
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Sorry for the short notice but please cancel my 6am class!
awww, cute little Lance π
Mobility
WU x 2
Group Mobility
Strength: Hang Snatch β 1RM
35-40-45-50-55-60-45# x 2
(Not a 1RM, practicing technique. Thanks for your help Mario)
WOD: EMOTM for 8 min
40 sec Sandbag Lunges
20 sec Rest
Score: 128 reps
Absolutely brutal after yesterday’s WOD π
Good job 6 am’ers! Thanks Mario π
I agree! So many squats and lunges=noodle legs
Nice work Kelly!
Isn’t it supposed to say Crossfit Moncton? Not Crossfit Dieppe?
no this was when we all went to dieppe’s grand opening
50 no show burpees
Hang snatch 1RM
15,25,30,35,40,45,50,55,60,65,70(f)
EMOTM 8 minutes
40 sec sand bag lunges
20 sec rest
Total: 148
Great job 6 am group great coaching Mario
Nice work Tania!
Great job Tania!
I had planned on doing front squats because my hands are a mess. I did the warm-up and decided to keep the hang snatches light. After a quick tape job, I matched my PR!
Hang Snatch x1
95-105-115-125-135-145-155-165
WOD Rx’d
28-25-25-26-25-24-24-26
Total – 203
This workout shall now be called “baby deer legs”.
baby deer legs “on ice”!!!
Nice Score Coach!
I like your idea of “keeping hang snatches light”. π
Ouch…thasalotta lunges.
Look at the little baby faces! βΊοΈ
DU’s, scap thingy and hip mobility
Hang Snatch β 1RM
35#-45-50-55-60-65-70f
Matched my PR. Haven’t done snatch in awhile. Need to add it in more labs so I get comfortable with getting under the bar faster. Thanks for the tough love Kevin.
WOD RX
135 reps of swearing & grunting
Good job π
Haha, nice work Vanessa!
Nice score! Yeah I was grunting through this one too!
Hang snatch 1RM
up to 85# (ugly). Form is good up to 75# need to keep practicing at that weight.
EMOTM 8 minutes
40 sec sand bag lunges
20 sec rest
176 reps
Great job Maria! Those little legs must have been movin!
Haha thanks! A good thing about being short, less distance to travel π
Awesome work Maria!
Mobility
WUx1
Hang Snatch 1RM
55-60-65-70-75-80(PR)-85(PR)-90F
EMOTM 8Min
40 sec Sand Bag Lunges @40#
20 sec Rest
25-20-20-20-20-15-20-20
Total = 160Rx
Nice pr Steph! Great work!
Seated muscle high pulls
35×10
45×10
55×10
65×10
EMOTM 8 minutes
40 sec right leg pistols (holding a post)
20 sec rest
13-11-10-10-10-10-10-10
84 reps
Great job today Shawn! No excuses π
Mobility and Wu x 1
Group mobility and Wu
Strength 1rm hang power squat
95/ 135/ 155/165/ 175/ 185/ 195
Wod: EMOTM FOR 8 MIN
40 sec sandbag lunges
20 sec rest
179 reps
Great class Mario and great work 6 amer’s!!
Rounds were 23/22/23/22/22/22/22/23
I was in awe watching you this morning. So strong!
π thanks! That lift is not easy to get the hang of! Took me alot of practice to get there.
Big snatch
Haha, thanks! I think the oly classes might be paying off! π
BIG weight.
M+WUx2
Group WU
Hang snatch 1RM
15-20-25-30-40-45-45-50-55-60lb
WOD:
EMOTM/ 8 min
40 sec sandbag lunges
20 sec rest
15-13-15-13-13-13-13-15
Total: 110
Cashout: figure 4
Mobility & WU
Hang Snatch 1RM (no previous #)
35×3 – 45×3 – 55×2 – 65 – 70 – 75 – 80 (10# over my Power Snatch)
WOD
EMOTM 8 mins
40 sec sanbag lunges @ 40#
20sec rest
Total: 120
Nice snatch #’s haha
I think I’m tired.. Didn’t mean to add the haha.
Well it is snatch day, always lots of laughs and giggles lol
Great snatch weight Terri-Lynn!
Mobility
WU x 2
Group Mobility
Strength: Hang Snatch β 1RM
35-45-55-65-75-85(F)-85
WOD: EMOTM for 8 min
40 sec Sandbag Lunges
20 sec Rest
Score: 133 reps
mob
wu x2
group mob
Hang snatch x1
35-40-45-50-50-55-60
WOD: EMOTM- 8 mins
40 sec sandbag lunges
20 sec rest
Total reps: 92
– Mob
– WUx2
Hang snatch:
45x a bunch-65x a bunch-75×3-80×3-85×2-90×2-95-95-100(F)-100-105(F)-105 (PR I think)
WOD with 40# sandbag = 143 (19-19-19-18-18-17-16-17)
Mob + WUx2 + 20x Scap Pullups + 3×10 GHD Back Ext & Situps
Crossover Symmetry – Activation/Comp/8reps
Backsquat 3RM
225-235-245-255-265-275-
285-295-305-315-325(PR!!)
Front Squat
EMOTM 10 mins
5 reps @ 115#
(focus on tight core, not going too low under parallel)
EMOTM 5 minutes (x2, rest 2 mins)
9x Bar-facing Burpees
(all rounds between 25-29 secs)
Mob/WU and SO close to 1 strict pull up!!
thanks Amanda, Patrick and Marcel for the tips! I’m going to get that soon, active shoulders make all the difference π
Hang Snatch β 1RM
up to 75# (15# PR)
continued technique practice from there, weight was feeling good but need to get more consistent with keeping the bar close and not doing this weird hip thing I do…
WOD Rx
140 reps
…and a lot of swearing and almost crying…I actually almost cried haha…I can still taste sand.
Perfect night for a small class, I loved all the coaching Amanda – thank you, thank you, thank you!!!
I hope I’m there for the pullup! π
Hang Snatch
65-95-115-125-135
(hip still bothering me at bottom of squat)
WOD: 181 reps
Fun stuff. First WOD in almost 2 weeks. Gonna feel that one tomorrow.
Had a really fun class with Mat, Cara, Lacey, and Annie. Good company π
Good eye on the snatch coaching, Amanda!
M+WUx2
Group WU
Hang snatch 1RM
35-40-45-50-55-60-65-70# (10# pr from power snatch)–forgot to write it on the board! βThanks Amanda for the help!β
WOD:
EMOTM/ 8 min
40 sec sandbag lunges @25#
20 sec rest
16-14-13-14-13-12-12-14
Total: 108
βThanks Mario for helping me pick a number to aim for each round–I surpassed it!β
OLY
Mob (lots) watched 6 pm class (fun!)
Group Mob
Berg WU
Hang Snatch: 1 RM
95 – 115 – 95 – 115 – 95 – 115 – 135 – 95
Back Squat: 5 RM (3 sec pause) + 95% + 90%
135 – 185 – 205 – 215 – 205 – 195 Thanks for sharing with me Rob.
UGH, very frustrating night, couldn’t wrap my head around the transition for some reason. ended up doing an inordinate number of snatches at 95. I’d get it, move to 115 miss it, so back down to 95 again. I got 2 in a row eventually, so i guess that’s something. π
The back squats were brutal, as bad as the WOD the other classes did? doubt it!
Thanks for your kind patience Amanda!
You just need to slow the transition down until you’ve got it, you’re too impatient. π
Always fun to have you in my classes!
WU x 2 + Hip Mobility
Burgener x 2
Hang Snatch x 1
55-65-75-85-95-105
These felt awesome first time doing snatches since weightlifting cert and they felt awesome!
WOD EMOTM for 8 min
40 sec sandbag lunges
20 sec rest
16-16-16-16-16-16-14-17
Total 127
WU x 1
Berg WU x 2
Hang Snatch
35-40-45-50-55-60-65
I tried really hard to focus on technique & these felt really good today. π Thanks for the watchful eyes Coach Mario.
8 Min. EMOTH of “stinky” sand bag lunges for 40 sec & 20 sec rest:
19-18-17-17-17-16-16-19
Total 139
I subbed front squats for weighted lunges in yesterdays wod, so really feeling the burn tonight.
WU x 2
Burgener
Hang Snatch x 1
15-20-25–35
Finally nailed my snatch! Amanda had a pretty big smile on her face. Thanks for all the tips from the power couple coaches!
WOD EMOTM for 8 min
40 sec sandbag lunges #25
20 sec rest
22-19-18-17-15-14-14-15
Total 134