1.) EMOM for 7 minutes 3 Position Clean 1 Jerk (HH, H, F) @ approx 60%
2.) Promotion
Row 30 cal
40 Alternating Dumbbell Snatch 50/35lb
50 Burpee Box Overs 24/20″, footsies and handsies
40 Alternating Dumbbell Snatch 50/35lb
Row 30 cal
*3.) Overhead Squat 2-2-2-2-2 @ approx 85%, rest no more than 3 minutes between sets
*4.) 5 rounds
10 Dumbbell Deadlift 100/70lb
20m Dumbbell Farmer Carry
*5.) 3 rounds
20 cal Assault Bike
5 Snatch 155/105lb
*6.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: sit-ups are with hands interlocked behind head using dbs to hold your feet, push-ups and sit-ups are done each minute
*7.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
2.) Promotion
Row 30 cal
40 Alternating Dumbbell Snatch 50/35lb
50 Burpee Box Overs 24/20″, footsies and handsies
40 Alternating Dumbbell Snatch 50/35lb
Row 30 cal
*3.) Overhead Squat 2-2-2-2-2 @ approx 85%, rest no more than 3 minutes between sets
*4.) 5 rounds
10 Dumbbell Deadlift 100/70lb
20m Dumbbell Farmer Carry
*5.) 3 rounds
20 cal Assault Bike
5 Snatch 155/105lb
*6.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: sit-ups are with hands interlocked behind head using dbs to hold your feet, push-ups and sit-ups are done each minute
*7.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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Bill Binsfeld
17:30
50#, Last 15 burpees did step overs instead of jumps, DB cleans for second set (shoulder wasn’t happy). 165# clean complex
8
0
Chad Wusterbarth
18:45. Subbed burpees with Strict deficit HSPU 45 # plates. 35# dumbells.
Hamstring still not pretty
5
0
Mary Stueber
19:13 20# DB
24 DB at cap. Got up and finished after laying on the ground for a bit. 85# C&J.
19
1
CrossFitting?!😜
Rachael Salata
12:36 (a few extra 10 DB snatches)
Cleans 115. Thanks for working on me Ryan. OHS. Ass bike/snatch. Strict gymnastics. HS walking.
9
0
Timm Uhlmann
15:11 35# DB
C&J 105#. EC 4 w/ 60#. EC 6, went to knees for push-ups after 5th round
6
0