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Monday, October 26, 2020

Static

Thursday we will be completing the CrossFit Total as we are at the conclusion of the Smolov Squat Cycle and there is no more fitting workout to establish a new 1RM Back Squat and add Strict Press and Deadlift in there too. Fun week ahead, tally-ho!

Three more handsome guys never existed.
james macco 3:34PM on Oct 26, 2020

1.) Every 4 minutes Back Squat 1 x 4@ 75%, 4 x 4@ 85%
2.) Static
With one 50/35lb Dumbbell
50 Step Ups 20”
40 Hang Power Clean & Jerk
30 Overhead Squat
20 Hang Power Snatch
10 Strict Pull-ups
Note: You can alternate dumbbell as you wish
3.) 21-15-9
Medball GHD Sit-ups 20/14lb
Hollow Rock
Session 2:
– 3 rounds
400m Run
7 Muscle Ups
4 Hang Power Cleans 225/155lb
– 7 minute AMRAP
7 Box Jumps 30/24”
7 Handstand Push-ups
– 10 minute EMOM
Odd: Sandbag in place march 150/100lb
Even: Rest

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Bradley Boockmeier
11:00 with a few questionable pull ups.
I finished the snatches at 6:00. The pull ups took me 5 minutes 😭😭
4
1
Justin Peterson
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Breanna Eger
14:18 35#/25#
165/175# BS
6
0
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Cassie Christianson
Complete...35# on everything except 15# on pu’s
200# x 1, 225# x 4
3
0
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Chuck Brehm
8:16
Squats to 395
6
1
Hi Chuck!
Ian Wilson
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Cody Stelmach
10:29 50# DB
Had to sub in the 30# for overhead squats, did 6.9 reps and then had to use the 15# DB and then eventually finished with the 10# DB. Yikes, thanks for reading this
5
3
Ian Wilson
😂
Sylvia
Troy Foley
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Eric Hansen
11:30 mod
40#/25# OHS/no DB PU
6
0
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Grace Adler
✅
5
0
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Grant Soletski
11:14
50’s for everything except ohs 25lb db
6
0
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Ian Wilson
10:30 50# (3.5 min. for strict pull ups alone, 50# between feet)
BS @ 245# & 275#
8
3
I appreciate your whimpering in the early morning
Mike Cegelski
Thanks Mike, I appreciate you appreciating me! Nice work today!
Ian Wilson
Cody Stelmach
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james macco
11:51 @ 50#. No DB on pull-ups. Didn't know it was a thing. That's what I get for doing workout at home.
SQ - 205 / 235. ///// EC #3 - 6:28
8
1
Ian Wilson
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Justin Peterson
8:00
9
1
💪🏽 Pshh
Sylvia
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Kenzie Christy
11 AMRAP 40 sit ups 20 double KB DL 44# 10 KB FR lunge - 5+11 rx+
box FS @160 and BS @190 - i pulled my hip flexor friday 4rds 7 pull ups 4 power cleans @145 7 rds 7 HSPU 7 burpees 10emom sandbag march 30-20-10 pump sesh 😎
8
0
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Krystal Lowney
12:14 25# on everything, but strict PUs with nothing.
2
0
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Mike Cegelski
9:32
40# DB GHD/Hollow Rock
8
0
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Rachel Meyers
11:00 #20, strict pu with band.
2
0
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Sylvia
14:00 something
1 strict pull-ups with 35# then scaled down to 20#. That was very fun! Split jerks instead of back squats (1x4 @ 150; 4x4 @ 155,155,160,165)
2
0
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Theresa Rosenquist
4.7 miles, 1:13.22
Hilly😃 - 15.39 min/mi
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0
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Trevor Snyder
12:22
All 50#’s. Not mobile enough to do dumbbell ohs so subbed air squats w/ dumbbell. Those strict pull ups with dumbbell....
6
0
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Troy Foley
9:36 (no DB pull-ups)
5
0
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