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Monday, May 10, 2021

Nitty Gritty Dirt Band

Today we start a new strength cycle with some movement complexes to help reinforce proper movement patterns in your lifts!

Yeeeeeeuh boi
Sylvia 6:36AM on May 9, 2021

Strength/Skill:
EMOM 12
Clean Extension + Clean, Jerk Dip + Jerk @50% C&J Max

Metcon:
3 Rounds
30 Wallballs
25 GHD Situps
20 Dumbbell Snatch 50/35lb

Accessory Work:
5×10 GH Raises
-Slow and controlled

Mobility:
2 min Frog Stretch
3 min Saddle Stretch

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Alex Ebert
Time capped with 18 snatches left rx
75# CJ less than 50% but worked on form
11
0
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Autem Seabrook
Canโ€™t remember
75#CJ... 10# WB, GHDs, 30# snatch
0
0
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Breanna Eger
16:16 RX
85#
14
0
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Carrie Schatzman
Idk time; 10# wall ball; AMSUโ€™s; 25# db snatch; 55# C&J
0
0
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Cassie Christianson
9:44
95# CJ
7
0
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Cody Stelmach
9:27
125# CJ // super fun and EZ, beat Justin so chalk this up as one of my new favorite metcons
11
3
Ian Wilson
It's nice that you enjoy your own programming
Mike Cegelski
๐Ÿ˜‚๐Ÿ˜‚
Cody Stelmach
Cancel
Eric Hansen
11:20 mod
16# abmat situps 40#
14
0
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Garrick Fisher
14:18
135# C&J complex
9
0
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Grace Adler
12:43
GHD to //, 25# DB. EMOM 65#.
12
0
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Greg Goffard
12/20 DB Snatch at 15 min cap
105# CJ
0
0
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Ian Wilson
Showed up again
Potential still leashed
10
0
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Jacob Anason
11:51 Rx
135# complex
8
0
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james macco
13:06. Hey wall balls! ๐Ÿ–•๐Ÿผ
100# c&j
3
0
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Jamie Burbey
120# C&J
Did the metcon but not for time, shoulder and bicep held up pretty good ๐Ÿ‘
0
0
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Jamie Henrickson
11:28
0
0
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Jennifer McFall
65lb complex
14:32 20lb DB, abd mat su
4
0
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Jessica Ploof
12:06
25#DB. 55# C&J
8
0
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Jim Koehler
13:15 35# db sn and 20# wb abmat su's
125# c&j complex. 5,000 m row.
8
0
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Justin Peterson
10:04
150lb C&J Complex
13
0
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Kevin Hansen
10:40
135#
5
0
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Krystal Lowney
14:00 Rx
Cleans 65#-70#
17
0
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Lauren Tamura
10:50 RX | 95# skill work
Head goes ouchie from ghd
3
0
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Liz LeCaptain
13:16
95# Clean Complex / Accessory work with GH Raises and T2B / Mobility
16
0
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Mariah Schultz
12:03 (30 lb DB)
CJ at 65#
1
0
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Mike Cegelski
10:14
Super Fun and EZ 115# Complex
5
0
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Mike Oldenburg
12:11 Rx
11
0
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Rachel Meyers
13:31 ab mat situps, 30# db snatch
#65
15
0
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Ryan Froelich
Finished 2nd GHDs (left for work)
Up to 105 CJ work
13
0
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Sam Carter
11:30RX
11
0
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Sarah Anderson
11:28 rx
75#
5
0
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Scott Adler
11:35 (14#, ghd to//, 30#)
5x10 raises
14
0
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Sean Manion
12:38 RX
110# clean complex
8
0
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Shannon VanPay
12:17 rx
85# C&j complex
7
0
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Theresa Rosenquist
13:55**
**Sclโ€™d w/: #10 WB(8โ€™) & #25 DB. #everythingistighttoday! Cln&Jk Complex @ #75 (PCln) @ #30 KB(PJk). Mega Mobility after.
11
0
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Toni Wilson
14:42 Rx
#75
11
0
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Travis Olsen
16:XX mod
1 round of GHD, 1 round Ab mat, 1 round mix 30# snatches
11
0
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Trevor Snyder
12:13
Abmat su
8
0
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Yvonne Otero
8:48 for 2 rds, mods
35# C&J
13
0
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