The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes snatch and chinups.
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Almost picked option one of that quote this morning.
Amen to that ... hot damn I'm tired.
Daily Squats
160kg x 1

CFWU x 1

Front Squats 3RM
65, 80, 90, 100, 110, 120 kg

EMOM 10 minutes of
3 snatch 50kg
5 chinups
Score: 30-50

Nice work 6am!
So...I'm pretty impressed with how everyone did this morning with the new plates. Great job! (except for maybe Robert) ;). Let's see how the noonies and evening-ers do.
Squats to 168 x 1

EMOM for 10:
3 P Snatch (50, sub 40)
5 chinups (1st 5: chinups, 2nd 5: ring rows)

30 + 50
wu x 1.5

squats to 39 x 5 on 8" box (god I'm gonna miss that box) (really)

10 Russian kbs (purple)
5 ring rows


and the hot tub for a Friday treat. Lovely. Have a great weekend!
AM: Hot Tub/Stretch. Warmup. Front Squat 78kgx1. Deadlift 127kgx5.
Jodi, good thing I won't be there tonight!
Holy colourful this morning. And math is never easy at 6am, especially when trying to convert. CFWU. Deadlift to 62kg. WOD: EMOM 10 - 3 Snatch/5 Ring Rows Score: 50/30

Deadlift to 136kg

3 Snatch (43kg)
5 chinups

Score: 30 snatch + 36 chinups
Awesome upgrade to gym - more space and great plates! Also, I am sharing a product I use as my back-up towel when I travel. It's like a shammy for you bod, light dries fast and take no room in your bag.
Cleans to 47 KG: 25, 30, 35, 40, 44, 47. Thanks to Anthony and Jodi for having charts that makes the conversions easy to understand.

AND, the added bonus is our colourful plates are yet another insidious poke in the eye to Putin and haters everywhere. Hah!
I'm all for equal rights, as long as I can still make sarcastic, and occassionally clever jokes about whatever I want.....But why do gay people get rainbows and now just colours in general? I liked the look of the black plates; hope that doesn't mean I'm homophobic.
New plates are nice, metric will take some getting use to, thanks Bucky for letting me borrow your shorts, did everyone see how easy it was for me to get a lady to remove her pants?
Aaaand, you fit into girls' shorts.
No Bucky, you require boy shorts...there is a difference ;)
I'm (not) surprised Drew didn't complain about the lack of jock space.
It helped with my deadlift
Grinder PT 3 Rds:
Clean Shrug x 5 @ 95
Front Squat x 10 @ 95
Plank x 30 sec.
Side Plank x 30sec. L&R
Pull-ups x 10 (strict)
Back Bridge x 1 min.
-Not for time

2-Position Snatch (Hi-Hang, Hang)
TT: 2.4K Run

2K Jog + CFWU x 1
EMOM 10 minutes of
3 snatch 40kg
5 chinups (strict until Rd. 9)
Score: 30-48
2K Jog
Deadlift x5 to 125 kg (always a step behind Jodi)
Daily squats to 170 kg x1
OHS to 61kg x5
10 min EMOM
3 snatch 50kg
5 pullups

EMOM8 of Cleans @105

Then played around with hspu and rings dips during the wod.