1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
*2.) 3-3-2-2-1 Snatch Balance
Note: Add load each round working up to a session 1RM
*3.) With a partner
16 minute AMRAP, Switch
1 person 100m Sled Pull 3×45/2x45lb (door to door)
1 person Assault Bike
Note: Record total cals
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
Then
1 ME set @ approx 90-95% of established 2RM
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
*2.) 3-3-2-2-1 Snatch Balance
Note: Add load each round working up to a session 1RM
*3.) With a partner
16 minute AMRAP, Switch
1 person 100m Sled Pull 3×45/2x45lb (door to door)
1 person Assault Bike
Note: Record total cals
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
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Erin Buntin
9:40
FS up to 190#; 6@175#....so nice to be back
14
1
Your not really back if it wasn’t at 5-1-5
Grant Soletski
225/12:27
So my squats were high and my pull-ups were sub par but I tried I really did.
19
2
Jamie Kemen
over 15
clock stopped, but I finished anyway. Did everything RX just ran like a turtle in the cold. FS ^145# then 6 or 7 (lost count) @ 135.
8
0
Jenny Wesolowski
10:10 pull ups from box. Last round did 3 kipping, rest from box
FS up to 105. ME 8 @ 95. Guess I could’ve gone higher weight... Banded strict pull-ups (5 x 3-5). Ring rows. Other stuff.
3
0
Lauren Kalil
11:01.... is it summer yet?! BRRRR
FS 205#, got 1 at 215# missed the second
13
4
Only like two more weeks until swimsuit season
Arghh I prefer sweaty can’t breathe humidity to freezing lol
Relative humidity is higher on average in the winter than the summer. How neat is that?
🤓
Pauly VanderKelen
8:47 with UB Movements
Front Squat Doubles: 235, 255, 275, 295, 305# then 5 reps @ 275 / *4.) complete in 10:20 / HPC&J: 3x7, 3x5, 5-4 / MUs: 5-4, 4-3, 3-2
1
0
Rachel Meyers
11:31 Rx except 1 round bike instead of run
Fs to #150 failed 2 fs . 6 @ 135
4
0
Theresa Rosenquist
10:34***
***Mods: 0.7 mi Ass.Bike/#26 SA KBS (🇷🇺)/SA Ring Rows. BB Bridge×5 to #125 -> 20 reps @#120 pre: 30 min Spin, post: HR/SM×5 30"ea.
0
0