1.) Lufniap
17 minute AMRAP
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch
20’ Single Arm Dumbbell Overhead Walking Lunge
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch
20’ Single Arm Dumbbell Overhead Walking Lunge
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning.
*5.) 50 Chest to Bar
*6.) 5 Rounds
10 Reverse Hyper
12 Weighted Hip Extension
14 Alternating Sledgehammer Swings
17 minute AMRAP
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch
20’ Single Arm Dumbbell Overhead Walking Lunge
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch
20’ Single Arm Dumbbell Overhead Walking Lunge
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning.
*5.) 50 Chest to Bar
*6.) 5 Rounds
10 Reverse Hyper
12 Weighted Hip Extension
14 Alternating Sledgehammer Swings
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Amanda Zeamer
3 + 9 left arm snatch
Rx except 15# on overhead step ups. Those are no joke . Done at work. Not as fun when no one to make you go faster 😜 strict press and sub push ups for Hspu done, 100 hollow rocks, 15 of sprints
13
0
Betsy Soletski
3 mi. Finally went half way fast
3 + 3 left stepups 25# woof! 45# Strict press & 5 should with 2 mats
8
0
Bruce Hoffort
4 rds, then snatches only
20# DB, 75# strict press (then 65#). 5 HSPU (2 mats) then box hspu
12
0
Bryn Odberg
Dropped in at XS CrossFit in Parker, CO
400 m run, 30 20” box jumps, 30 14# WB then 2 rounds of 400 m run, 21 35# KB swing, and 12 pull ups Then the first portion AGAIN (18:08)
10
2
Christopher Adam
4+1 step-up; 70# SP
1) With a running 13 minute clock 8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean- 215# 2) 3rds of 10 C&J 20 GHD 3) 50C2B pull-ups
10
0
Danielle Sherman
I did stuff, but didn’t count very well 😔🤷🏻♀️
SP 60# (death). Only 8 HSPU last 2 rnds. 🦋 pu work. Wall squats and back ext. Driving range ⛳️
7
0
Derek Zehms
light day
Gymnastics, barbell and a bunch of mobility that my body is thanking me for
5
0
Grace Adler
5 + 3 OHS left
12# DB, OHS instead lunge. 50# SP, 1 abmat strict HSPU (last 5 of round 4 and last 4 of round 5 - just bending of elbow no touch - trembling arms)
6
0
Hannah Fameree
4 + 1 snatch (20# DB)
How are we counting rounds?? 40# SP, HSPU practice w/ 2 mats
14
0
james macco
4 + 3 step ups, R
75# SP and some very sketchy HSPU’s attempts. Also worked on EC 6
7
0
Jennie Campshure
✅
14#DB 40#SP. HSPU from box
14
2
Kelly Bruehl
7+9 snatches first 3 rounds ohs instead of box then remaining rounds box step ups 60#strict press for 2 rounds then 55#st press for 3 rounds
50 c2b (20,15,15) 4x:20, 2x:25 free standing hs Oh hold 1:00, :50, :50 4x10 rev hyper Needed to rest my arms on something while I typed this💪🏽🤦♂️👎🏼
7
0
Krystal Lowney
1 rep shy of 6 rounds.
At home, Rx other than overhead step ups (not enough room). Missing my cfgb peeps, weird schedule lately.🤪
15
0
Megan Vogel
REST DAY
Knee flare after all the wallballs... :/ Should be back in action tomorrow!
14
0
Pratik Gupta
4 rounds and 9 snatch + 6 step ups. Box push and box jumps with Sylvia. Messed up numbers for strict press and HSPU.
11
0
Sam Carter
? Rounds, ended w/3 snatch on L
#45 SP, HSPU unbroken until fell on the last one on last round. That was rough!
10
0
Sylvia Christensen
7 + 2 Snatch (R)
Almost unbroken- set db down once before round 6. SP... died at the end (7/4😬). Box push/ box overs w/ Patrik. HS hold/OH hold w/ Green. Every 2 min 7 rounds: 1 hang snatch + 1 snatch (105-125#). 5 rounds: reverse hyp, hip ext. and hammers. 3 rounds: 20 ghd, 30 hollow, 1:30 plank, 10 strict T2B. 6x3 strict (banded) MUS. Soon I won’t need that silly band!
14
0
Theresa Rosenquist
Not sure the #of rounds, but even R/L + 10 KBS**
**KBS (#35) v. DB Sn/shoe OH bal/16" box. BOR v. SP & mod HSPU, 5×{200 SU & 25 HR, banded MOB.
9
0
Tom Fameree
5 + 1 step up, 35/30#, 20’ box
Hit all the strict presses @ 75#, missed the last 4 HSPU’s
14
1
LOL I was like... 10?!