CFGB #2 - Nitro

Monday Feb 10 2020


Great weekend, full write up tomorrow. Great job this weekend everyone!
Happy Monday. 
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups 
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups 
1:00 Plank




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Still hacking up a lunge, but I did some lifting today :)
275# Front Squat 245# Hang Clean (didn’t realize it was snatch I’m an idiot) Some bench too. Woot
Fun stuff!
Participated
EC 225# DL x 20.
20” box overs, 85# snatch
17:41( Did 24” for some reason)
23:40 100#
23:37. Don't put me down for cardio.
21:50 through 9 rounds-had to leave for work
20” burpee step over, 65# power snatch. Just needed to move.
25:20 95lb
I only tried to die once on a box jump.
21:37, 55# PS
Burpee box stepovers. Probably too light. EC: planks and GHDs, 30 sec. & 10 GHD, 6 rounds.
29:02 95# and 24"
19:18 RX
Did MU and GHD extra credit EMOM
Felt good to get last nights bourban, beer, and vodka out of the system. My sweat smells of booze.
Lots of mods ... came to move.
29:00, 20#,20”
Still struggling with form with snatches. Will consider 1:1 coaching to get help
17:25 #95 Power Snatch
24:39 #55
E.C. front squats #85-95
27:23 24”
#215 FS
21:28 (55# hps, 24”)
Did 11 rounds in 21:35 lol. WOD brain. 140 FS. 105 Snatches. 10 min EMOM (BMU instead of RMU). 5x4 weighted pull-ups w/ 15 hollow rocks between sets.
20:27 95# Power Snatch
**125n SkiErg/Burpees over bar/#42 Muscle Snatch. EC: 10 min SkiErg AFAP =2046 (Row’d Royalty 20.4)
25:37 RX
Toasty one
20:09, 35#, no burpees, mall walk