170405 ~ What Motivates You?!?

Do you ever think back to the moment you decided to give CrossFit a try?  What was your primary motivation back then?  Are you here for the same reasons now...or has this changed?  If you have lost a bit of this mojo....what are we going to do to get it back?!?  Dig deep each and every day.....take one step forward to being a better version of you!

Let's hit some big Snatches today!!


Snatch 1RM

20 min to complete

Every 2 min x 8 min

**All Singles…Drop Every Rep**

4 Power Snatch + 4 Full snatch @ 50% (Full Snatch)

3 Power Snatch + 3 Full Snatch @ 60%

2 Power Snatch + 2 Full Snatch @ 70%

1 Power Snatch + 1 Full Snatch @ 80%

 From this point forward rest as needed…continue with singles until the Power Snatch has been maxed out. Continue with full Snatch.


“Lurong The Motivator” 

AMRAP 9 minutes:

ME Shoulder-to-Overhead (115/85 lbs)

ME Front-Rack Lunges (115/85 lbs)

Penalty Each Time Bar is Dropped*

*If athlete drops the bar during the Shoulder-to-Overhead, penalty is 20 Double-Unders. If athlete drops the bar during the Front-Rack Lunges, penalty is 5 burpees.

How long can you hold on to the bar??

Cash Out:

The 50’s – They Are Back!

50 GHD Situps

50 Heavy Russians

50 Reverse Hypers

 ** Break up reps anyway. Reverse Hyper weight 30% 1RM Backsquat

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