Grace

Monday May 15 2017


Hope to hear all your weekends went well. I want to send out a Happy Mother's Day a day late. I will make sure to say something nice to you tomorrow to make up for my mistake! Anyhoo, t shirts are all in and we also have extras for sale if any of you didn't pre-order. 
Have a great Monday!
1.) Grace
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells 
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
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20# heavier and 50 sec slower than last time. Snatch 50-80#. 3 rounds: 20 deadlift (slow), 20 db walking lunges, 20ghds, 10 cals on assault bike
3:48, 115#
Snatch up to 145
I'm broken
No Grace. Open gym workout 3 rounds 20 deadlifts (85#) 20 walking lunges (15# DBs) 20 GHDs, 10 cal assault bike.
Would like to redo on a normal day, felt I could've gone faster. Snatches ^135# Thank you everyone for all the nice words and concern. You are the best family ever!!❤️❤️❤️
3:15 Grace
Snatch ^ 120#
2:26. (2 minutes faster than last time!!!). Snatches to 225.
Snatch 55-85#
First time attempting Grace
3:41 @ 95#
Snatch ^125#
Had to adjust plates a few times 😡 snatch up to 130
Crossfit in Vancouver, BC
Missing GB Crossfit bigtime. There's no place I'd rather be!
Snatch up to 115#
Grace as PC+PP e10sec
Snatches to 215 no misses Tabata Dyne
2:32 rx 220 snatch fail
Power snatches. Sore
Partner grace at work with Shane and Justin
30 each at 185 then 135 then 95
Power snatch to 145#
Snatch up to 115#
2:58 and i snatched
(P)
3:36 65# grace
^65# snatch
3:38 65# should have gone heavier
Ohs up to 25# DB those are hard!
4:13. Meh
Snatch up to 135
Snatches 72-110
15 sec faster, 10# heavier. Snatch 50-80#
Snatch up to 70#
3:47 rx....plate broke on rep 27
145# snatch
2:42 (35#)
Went light/ no full squats 😏bum knee Snatch ^70#
Snatch 85#-135#
2:23, 65#
Snatch 35->75# (10# pr)
2:53 rx - 2:23 PR!
Snatch to 115#, failed 125# PR attempt twice; did GHD/pu emom with 7 strict pu instead of 10; 50 air assault Cals in 4:45
Snatches up to 95#... EC GHDs and PUs w band...OHS with DB up to 25s... 5 rounds of 400 run with 20lb vest
snatch ^90#
4:54 RX 1:29 faster
Sn up to 95#
Thanks for the push, Tyler!
Snatch ^ 210#
3:40 @75#. 50-80# snatch
2:24 no pr (10, 4x5)
Note to self: Next time complete 15 or 20 reps UB at the start rather than just 10 / Snatch 5@95, 5@115, 5@135, 4@145, 3@155, 3@165, 3@175, 1@185 with 4 failed attempts after :/ *3.) 5 OHS w/ 25,30,35,40,45,50# dumbbells / *4.) All reps complete
3:10 @ 75/ snatch 55-80
Tapering for GBCM Sunday
Light snatch work. Tabata Dyne w/ Spry
3:29 rx
^105# snatch
2:54 (115# hpc)
Sn 75#
2:54 (**Supah Scl'd!)
** @#65 (#75 was just too ugly), Snatch: 55-80 (better).
1:22 - first time UB
Light snatch Work and 10min emom of 20 GHD SU and 10 Strict Pullups - got em all but that wasn't easy
3:15, Back squats @ 85#
Snatch 15 - 45#
Snatch to 160# 5#pr