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Friday, September 30, 2022

Avalanche

Skill/Strength:
Every 2:30 for 5 Rounds
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 82%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%

Metcon:
9 min AMRAP
3 Deadlift 405/285lbs
12 Alt. Pistol Squats
24ft Handstand Walk

Accessory Work:
Every 20 secs for 4 mins do
3 Bench Press, 75% 1RM
— Rest 2 mins —
Every 20 secs for 3:20 do
2 Bench Press, 80% 1RM
— Rest 2 mins —
Every 20 secs for 2:40 do
1 Bench Press, 87% 1RM

Mobility:
2 min adductor smash, per side
3 position banded shoulder stretch, per side
2 min pec smash, per side

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Bradley Boockmeier
4 rounds rx.
Friday morning jerk session up to 305#
13
2
Tom Fameree
Mike Taylor
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Cassie Christianson
5 + 4 pistols
Up to 165# CJ
4
0
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Cody Stelmach
Conditioning piece // Split jerks up to 195
Accessory work: KB šŸ§³ Deadlifts + ghd back extensions + Kb windmills+ MB Spine cars
10
0
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Eric Hansen
3 + 1 dl modified
275# dl, mod pistols, hs holds - c&j to 185#
13
0
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Ian Wilson
Need rest day
Have a wonderful Friday!!
13
0
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james macco
3 + 1 DL @ 325#
C&J's - 160/165/170
11
0
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Jenny Wesolowski
7 rounds
SI joint finally healed so used light weights today. 155# deads, foot in front pistols, 24 seconds hs hold. Clean and pause split jerk (3 cleans, and 3 split jerks per round): 75, 75, 75, 80, 80#.
9
0
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Jessica Ploof
4+6 pistols
175# DL, tuck behind pistols, HS holds, 80-90# split jerks
9
0
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Justin Peterson
3 rounds with DLs, 4th round without DLs
Clean and jerks up to 260lbs
10
0
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LAURIE MARTINEZ
4+3 pistols
Tucked behind pistols, up to 110# DL, Pushups vs HSW
9
0
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Liz LeCaptain
did it
coffee chat
12
0
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Michael Green
Lifted and ran fast AF boy!
6
0
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Mike Taylor
4 rds- hand stand walk practice
Split jerk up to 175
10
0
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Molly Freye
4 + 4 scaled
195 deadlift, scaled pistol, 2 wall walks 110 clean & spilt jerk
11
0
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Nate Ziolkowski
3 + 12 pistols scaled
295# dl, mod pistols, hs hold - pc&j up to 155#. Happy Friday!
11
0
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Sean Manion
Modified Cindy 10Rounds: 1-2-3-4-5-6-7-8-9-10 Clean and Jerk @ 155 then 5 pull-ups, 10 push-ups, 15 squats
10
0
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Tim Sanders
3+2 dl scaled
monumental day. I failed my first deadlift without hurting myself and tried a split jerk. dl rx 2rds -20# remaining rds. 24 weight shifts and leg tucked šŸ”«
9
0
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Tom Fameree
3 + 4 šŸ”«
200/200/200/205/215# c&jā€™s
12
1
Ian Wilson
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Toni Wilson
3 rounds
Dl 215#, walk to wall practice, c&j to 125#
12
0
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Yvonne Otero
3 + 10 s plank, mods
7 BS @ 55# every 2:30
11
0
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