1.) EMOM for 8 minutes 3 Position Clean + 1 Jerk (HH,H,F)
note: No Fails and do not drop the bar so choose appropriate weight
2.) Middle
AMRAP in 17 minutes
5 Push-press 135/95lb
10 Knees to Elbow
15 KB Swing 2/1.5 pood
Extra credit:
3.) 7 min Hollow Rock/Superman
Holds if you are unable to rock
4.) 5 x ME Deficit HSPU 2×45/1x45lb plate, rest 90 sec.
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 5 x 5 Back Extensions, rest 90 sec.
6.) 3 x 10 Perfect GH Raises. No bouncing.
You must login above to log your score
Bradley Boockmeier
Moved. KB Swings murdered me today
Cleans - 2@ 185#, 2@ 205#, 1 @ 225#, 1@ 235#, 1@ 245#, 1 @ 255#
11
0
Bruce Hoffort
6+1 PP-s
CJ at 105# per excuses. PP @ 105-75#, KB @ 45#. EC = 20:00 Tabata abs, 10:00 Row
2
0
Ian Wilson
9 maybe 10?
Kevin,
I might have lost count in all the fun. Either way we got a good workout!
11
0
Justin Peterson
8+6.9 K2E. Spent 169 seconds wiping sweat off my hands and getting chalk.
Clean & Jerk 185x4, 195, 205, 215, 235lb
10
0
Kenzie Christy
5+5 literally none of my knees to elbows were good reps everything else RX
jerry - 25:38 (i think i died, this took longer than anticipated)
cleans complex up to 125#
GHR β
back ext β
7
0
Krystal Lowney
8 + 2 KBs
75# PP, Knees near elbows, 35# KB, lots of chalk.π¦ 85-95 cleans
11
0
Liz LeCaptain
5 + 10 Knees to Elbow - I wanted that to be more fun than it was
105# Clean complex
14
0
Shannon VanPay
6 scaled
1 rnd 95, 5 rnds 85# PP, knees near elbow, 1 pood KBS
C&J complex 85-105#
12
0
Sylvia Christensen
6+1 KNE
I tried so hard to avoid getting back to the bar for more KNEπ 115-125 clean complex (pretty sure my lungs are still laying somewhere on the gym floor). 5.3 miles in the morn ππ»ββοΈ
7
0
Theresa Rosenquist
π¦8R + 6 K2Cπ¦**
**#45 PP/K2Chest/#35 KBSπΊπΈ! Today was a pile of shoulder stability so I kept it conservative! & I pretended it was stupid heavy like JTPβs and paced off him. πππ€©π & still wandered around like a zombie afterward. PCln&Jk@#75
8
0
Tim Houge
5 rounds womenβs RX
CrossFit total beforehand with Mr. Green himself: 140/325/345 810lb total. Clean and jerks at 165lbs
13
0
Troy Foley
8 rds + 8 K2E
95# PP, knees-to-elbells; up to 115# complex
9
1
What are elbells?? π