150121 – Salty 2.0 & Hedgehog

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Hope he lives up to his name.

Then there’s this.  At the risk of this ending up on one of those “CF-Fail” compilations and the possibility that Hedgehog will never talk to me again, I’m FORCED to share this.  Although not technically “correct”AND highly dangerous, this was quite possibly one of the greatest examples of sheer will to ride a dying horse that I’ve ever witnessed.  I have no clue how he managed to come out of the bottom.  But, if Lauren Brooks can do it at the CF games, who am I to judge???  Besides, a PR is a PR.  CH 175# PR “snatch”. Don’t try this at home kids.

EMOM for 5:00-

3x UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill – E2MOM alt 1a & 1b for 4 sets of squats and 3 sets HSPU

*Sequence ends on 4th set of BS.

1a) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 1×5@80%, 1×5@75%

1b) ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Conditioning

1) For time:

Row 20 Calories
60x Wall Balls 20/14#
Row 20 Calories

*Do not strategize the 60x Wall Balls. Do as many as possible UB, with the goal being 60x UB.

Rest at least 4hours before part 2

2) 10:00 AMRAP

3x Muscle-Ups/6x C2B
12x Shoulder to Overhead 115/80#
80m Shuttle sprint (4×20′)

 

CFV Wed WOD

“SQT”

3RFT of

10 G2OH @95/75#

200m shuttle sprint (4x 50m)

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One thought on “150121 – Salty 2.0 & Hedgehog

  1. Codie says:

    Deserves a spot in a Crossfit Fails Compilation somewhere IMO – stepping stones is what that is – before yesterday I had never been under a 175lbs on a snatch (due to fear) but now that I know that it isn’t going to crush me I can have enough confidence going into the future to put up a REAL 175lb “bodyweight” snatch in the near future.

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