1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm
*3.) 3 Overhead Squat every 2:30 for 5 rounds @ 80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm
*3.) 3 Overhead Squat every 2:30 for 5 rounds @ 80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Bradley Boockmeier
Would love to get back in the gym once my throat doesn't feel like someone took a cheese grater to it.
12
1
Corona?
Erin Briggs
Snatch: 100; Wod: 10:03, weight 125.
Everything went as well as can be expected - when I can't lift my arms over my head.
14
0
Justin Bruehl
8:20
Wasnt able to get mobile with snatches E.credit with OHS (finally mobile) 5x3 @260lb *failed one rep on 3rd set. I blame Grant
12
0
Megan Vogel
6:55 @155#
Snatch 115#
7
5
You win.
By a lot.
Wheel 🏡. 🤷🏼♀️.
😮😮😮😮
Is this what CF feels like for you for every workout JP? #Goals
Pauly VanderKelen
From the Floor - 11:23
5 X 3-Position complete @ 165# / Ice Bowl WOD #3 Practice / One round of Ice Bowl WOD #4 complete / Assault Bike & MU WOD from 2-2-20 complete in 14:43 / Strict Press: 95,115,135,155,165 then 5x5 @ 135# / 10-9-7 strict chin-ups.
2
0
Theresa Rosenquist
9:48**
**Super Scl’d: BS @ #65 & no box(!!), PSn @ #45 (bar - 😲) and yoga.
10
0