Wednesday – 141119

Shawn Gawrys - Overhead Squat

Shawn Gawrys

Shawn has everything in life that I have ever wanted, but I’m slowly but surely catching up:

  • 400lbs Deadlift
  • Virtuous Pullup
  • Virtuous Beard

Shawn, you are hands down one of the best athletes that I know. Great having you in the gym every day.

Keep up the Strong Work.

N.B. – Any athlete that can prove having had an actual 5min conversation with Shawn is awarded 25 Super Special Bonus Points. Additional 25 if Shawn vouches for it having happened. Shawn, you get 100 Super Special Bonus Points if you indicate that you know what the blog is and how to find it on the internets.


Matt Chan Warmup
CrossFit Warmup



Beginners – Snatch pull + hang power snatch + OHS
Advanced – Snatch pull + hover snatch


5 Rounds

5 Hang Snatch (95/65)
7 Overhead Squats
9 Hang Cleans
11 Front Squats

*Every 2min, complete 30 Double Unders

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