Weekly dose of Awesome
Anthony Nocket, phD candidate Organic Chemistry at PSU. Anthony is almost a made man these days at CrossFit Nittany as he approaches the 6 month mark. If anyone ever tells you they don’t think they can do it have them talk to Anthony. He is one of the best success stories I have ever seen. When I met him he was a hamburger shy of 350lbs, if not more, and he will tell you had never spent any time inside of a gym exercising… ever. Anthony, like some of you others, scared me so badly when he walked through those doors that I made a good mutual friend agree to come every time he did to help him for the first 3 weeks minimum. Well, he did and here we are… Anthony is doing awesome things including squatting to full depth, getting right through workouts close to the prescribed weights and working his tail off 5 days a week regularly. He has lost over 120lbs in total and is a whole new guy and I couldn’t be happier for him… amazing first 6 months, Anthony. Keep up the great work!!
Skill – 9x 1 low hang power snatch + 1 hi hang squat snatch, (heaviest possible) rest 60 seconds
Strength – 5 minutes to work up to 1x 10rm deadlift, heavier than last time
Conditioning -
1 min ME burpees
rest 1 minute
7 min AMRAP -
50 double unders
20 DB snatches (70/45)
10 wall balls (20/10)
rest 1 minute
1 min ME burpees
score is total burpees plus rounds in AMRAP.
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