Snatch
Every Minute on the Minute x 3:00 / Rest 1:00 (x3):
Hang Squat Snatch
Begin with a medium challenging but perfect load for the first round, adding weight as able for the next two. Keep the focus on perfect execution over heavy load.
Post loads to comments.
Exposure 4 of 8
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For Time:
21 Dumbbell Thrusters 35/20
15 Pull-Ups
15 Dumbbell Thrusters
9 Pull-Ups
9 Dumbbell Thrusters
6 Pull-Ups
Lighter and less volume than dumbbell “Fran,” so get after a fast time today. Scale the Pull-Ups to 9-6-3 or modify to Jumping Pull-Ups as needed to move quickly through them.
Post time and Rx to comments.
Friday, April 26th: CFSBK Night at the Roller Rink
WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at Industry City
WHY: Because it’s fun. Duh!
What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.
Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!
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Yesterday’s Results Board: Deadlift | Kettlebell Swings, Sit-Ups, Push-Ups
How Much Fat Can You Lose? Scientific American
Can Curcumin Improve Sports Performance BarBend
Hey fam!
Karina here. I’m looking to see if anyone is interested in going to a weightlifting camp with me the weekend of the 04/27 in York, Pennsylvania. I’m hoping to drive down and would love a buddy!
It’s going to be run by my coach, and Cheryl Haworth (three time Olympian, 2000 Olympic Bronze Medalist, Jr. World Champion, Jr. World Championship team member, and from what I hear, delightful person). It’s $225 for the whole weekend so insanely cheap, and I can attest from attending other camps run by Mike McKenna that it’s a tightly run ship, and the coaching is going to be great. Doesn’t matter what level lifter you are, I went in as almost a complete novice last time and came out with 3 months progress.
If you want more info this is the website www dot mckennasgym dot com/store/adultcamp (I don’t think it’ll let me post hyperlinks on the blog), you can also email me at karinasahlin at gmail.
Let me know! It’ll be super fun!
There’s also a good documentary on Cheryl called “Strong!” if those are your thing.
DID I JUUSSST DIE AND GO TO HEAVEN!!! This roller rink event is LIT CITY!!! I think I know what I’m wearing already. Can’t wait
“I think I know what I’m wearing already.”
Of COURSE you do!
10am class
Hang Snatch EMOMs
135-145-145
Metcon Rxd in 3:11
Oh (cough) boy.
10 AM extension class with Jess
Snatches 85/95/2×100,1×105
got better each round.
DB Fran-ish in 4:25.
fran cough not-ish.
Dumbbell Fran after snatching… was so bad for me.
Snatched
95/105/115
115/115/115
120/120/120
My shoulder turned to pudding in the middle of round two and it was a junkyard fight to the end.
3:28 RX