Hey Hammies. Coach Sarah here. I’ll be delivering you some fun while Todd, Mel and their girls are on vacay! Get ready for some hot days and hopping WODs, with some new moves. 
Starting the week off right with something heavy for you and a little cookie of a warmup. (Do you have power? I’m posting this from the cool of the Panera because my house is an oven! Happy hot summer.)
Warmup:
AMRAP 3: 5 pullups, 5 pushups, 5 air squats
Burgener Warmup (with lightweight bar or pvc)
WOD:
3-3-3-3-3
Hang Power Snatch
6 am open. Have to move to 10:30.
Moving from 6am to 7 am please.
Overslept, 6am open, will try for 6:30 tonight
63, 83, 93F, 83, 88. Feelin off today, Not liking this no power thing!
A) didnt count
B) 75, 95, 115, 135, 145
A) 6 rounds
B) 85,95,105,115, 120 (did all 3 reps; only 1 legit lift)
Good lifting with my man Rich “Frodo” Whitney!
Sorry I missed this morning. Still no power and were at friends house.
A) 6 rds + 2 PU
B) 75, 95, 115, 125, 130 – need to work on better form as weight gets heavier.
53, 63 x 3, 68
Techically challenging! 33, 43, 53, 63, 68 (f). Thanks to Jill & Nadia!
I need to move to the 12pm class so someone can have my 10:30am
95, 115, 125 (f), 115, 125 x1, 95
heavy trying to pull with upper body. need to use hips/legs.
Hammer down crossfit in OBX WOD:
5 rounds for time:
600 or so meter run with 15 pushups at halfway
15 slam balls 30#
15 situps
15 dumbell push presses 30#
Time- 32:34
WOD: 95, 115, 135, 145F, 145PR
-my squat snatch was 155 for one
-i think my last power snatch was like 135
Working out in Charlotte, NC for the week!
95 – 115 – 135 – 145 – 155
A) 8 + 2
B) 75, 95, 115, 135*1, 115, 125
35 45 50 55
not today!
Worked up to 105 but having trouble getting under the bar.
75,85,95,105, 105
Still working on technique
A) 4 rounds; used blue band
B) 75, 95, 115 (f), 95, 95
I was terrible today. The form sucked, the weight was off, just an overall sucky day!! Not happy with myself….
A) 6 rds + 5 pullups + 5 pushups
B) 95, 105, 115, 125(F), 120
b) 65, 85, 95 (2)
long run yesterday, just not there this morning -
did 3 or 4 sets at 95# and never got 3. feet too far apart, no power from hips, only got
under the bar 1 time from all attempts. thanks rich and cindy for the coaching .
easy 4mi at lunch
A)8rds + 2
B)95, 115, 135, 145, 165
Off to Florida for the week. Be back next Monday or Tuesday.
95, 115, 125, 115 X2, 115
53, 83, 93, 98, 100
55, 60, 65, 70, 75
hoping for more but need to work on form…
OC , MD beach vacation wod-
3 rounds (not timed, but at a fast pace):
Run 1/2 mile
50 pushups
25 hollow rocks
WU) 8 rounds + 3
WOD) 75, 95, 115, 125, 135×2 (PR)
previous 1RM squat snatch was 133#
43, 53, 63×1, 58, 63×2
Got 93# for 2, got 98# for one, then ripped and stopped haha .. Not quite the 3×5 rep scheme but I was ok with those numbers from hang…
83, 93, 103, 113, 123×2
35 – 40 – 46 – 51 – 55 (f)
135, 155, 185
73, 84, 94, 103 x 1, 98, 103 x 1
A 6 rds
B 75, 95, 115, 125, 135 (2x)
42, 42, 42, 52, tried 62 a few times, 42, 52, 62 for one and a few attempts.
75, 95, 115, 135, 140
53, 63, 73, 83, 93 (f)
A) 9
B) 95, 115, 135F, 95, 115
52, 62, 72, 77, 82
Need to keep bar closer to my body (think about pushing head thru at the top)
135, 155, 185 (f), 165, 175×2
A) 3 rds + 3 pull ups (green)
B) 33, 43, 53, 63, 68
95, 115, 115, 105, 105 (dropped weight to work on form)