Skill/Strength:
Every 2 min for 6 Rounds
1 Squat Snatch+1 Hang Squat Snatch+1 Overhead Squat
2 Rounds at 60% Squat Snatch 1RM, then add load based on feel
Metcon:
Every 2 min for 6 Rounds
3-7 Strict HSPU
3-7 Box Jumps, Pick Height
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 20
1: Row 18/15 Cals
2: Rest
3: Ski Erg 15/12 Cals
4: Rest
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Celia Osorno
7/6
RX hsp (several not all the way to the floor tho)/24inch unbroken // up to 85#
8
0
Cody Stelmach
What do you call the number 7 when it gets the flu?
Snatches 115-145 // Rounds 1 &6 - 7 reps ub to ab mat, Rounds 2-5 : 1 rx shspu
12
2
Danielle Stelmach
Snatch complex 70-90#
4 sHSPU ab mat round 1-3/ ab mat+10 round 4-6 | box jump 3-4 30”-37”
5
0
David Rueckl
7 SP 45#DB 7 BJ 24”
Power snatch complex to 120#
Showed up and moved forward 30’
Happy birthday to the one and only Superman a.k.a. Clark Kent. #BornToRun. Norm!
And welcome home Tom !
13
0
Erika Donaldson
3-7 ab mat shspu 30" box
Snatches to 65# tried working on form instead of adding weight
Sunday's strict press lift to 70#
8
0
Jamie Burbey
Power Snatch Complex 125-155
7/7, :44-:46 of work every round. SHSPU, Box Jumps @ 30" + 3x45 & 1x10 plates. Yaay fitness! 🤘🏻🗑️🦝🤘🏻
10
0
Jenny Wesolowski
Squat snatch complex 60/70/80/85/90#
Hspu 6/4/4/4/4/4 @ 35 + ab mat first rd then 25+ ab mat rest of rds. Unbroken except last rd did one with less under my head. Box jumps @ 30” 6 per rd. Squat snatches went good until last rd. Failed first attempt. Got the 2nd but just pulled the hang snatch, held on and got it second attempt. Oh squat was fine
10
0
Joe Nygren
5/5
Kipping hspu, 30” box added 25# plate rd 4, 2-25# plates rd 5&6. Complex to 105#
12
0
Krystal Lowney
Up do 65# on both (at home)
Snatch/OHS complex, Sunday’s strict press (instead of BJ/HSPU)
11
0
Pamela Gehl
up to 55lbs snatch complex
7 seated shoulder press 20lb dumbell/7 box jumps 20"
Sunday strict press accessory-up to 65lbs
12
0
Samarth Mistry
Each round: 3 SHSPU Abmat+10#, 3 Box jumps rd 1-3 at 32” and 4-6 at 34” [18:10]
Sub back squat for snatches: 1 Pause, 1 tempo, 1 regular 155/155/165/165/175/185# [17:47]
1
0
Sylvia Christensen
2.65 miles
Choked on my pre workout after 2 miles. Battled for the last .65 then said “nope”
4
0
Zachary Knapp
65# Across. Ascend jump ht, scaled SHSPSU
3 Box jumps 30" > 41.5". 3 SHSPSU Mat +15# plate. Technique work on complex. Active recovery day
8
0