Skill/Strength:
Every 1:30 for 5 Rounds
3 Strict Press @80%
Metcon:
6 min AMRAP
4 Front Rack Lunges 155/105lbs
2 Ring Muscle Ups
Accessory Work:
11 min AMRAP
50 Double Unders
10 Handstand Pushups
1 min Sandbag Hold (150/100#)
Mobility:
2 min trap smash
2 min roll out calf
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Chelsea Sherman
8
Mods: #85 front squat instead of lunges, ring rows & push-ups. + Hip& hip flexor mobility.
12
0
Cody Stelmach
8 + 5 (1 RMU) // CrossFit is so EZ
135# SP // Accessory work: 50 DU + 1 min sandbag hold - 6+ 31 sec.
15
0
Danielle Sherman
8 + 2 lunges (garage day) - low ring transitions
100 lb SP | Morning swim
10
0
james macco
6 + 4 lunges* Ring pull-ups and ring dips for MUP's
SP @ 115# /// Did a little bit of AW.
8
0
Jenny Wesolowski
9 + 1 burpee pu
85# lunge, first 4 rounds were 2 ring rows with 2 dips. Rest of rounds 2 burpee pu. Accessory: 3 + 5 hspu. 1 min du practice per round (at least 20 du), first time kipping hspu!! (Did 45 plate plus ab mat first 2 rd. Strung all 10 together on second round!) last round did 25 plate and ab mat. Good day for PRs. Most weight I’ve done on lunges. First kipping hspu.
67# sp first 2 rounds then 70# last 3. Feeling stronger
10
2
Molly Leiterman
9+4 scaled
55 # backwards lunge, burpee jump pull ups
Strict Press: First 2 rounds: 65, Last 3: 70 #
Accessory: 4+90 SU (scaled HS PU)
12
0
Pauly VanderKelen
Warm-up: 500 meter row complete in 1:33
Straight-Legged DL: 10 reps @ 155,225,275,315,345# / 4 rounds of: 10 Oblique Cable Twist @ 100#, 10 Tricep Pull-downs @ 60#, 10 Oblique Cable Twist (opposite side) @ 100#, 10 Barbell Arm Curl @ 85#.
0
0
Theresa Rosenquist
7!💀
35s KB FR /2RR+1trans.+2 Push-ups. DB SP@ 35(L)-#20(R). AW:5R+100 SU (#75 DB hold😵💫)
11
0