Skill/Strength:
Every 2 min for 7 Rounds
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 2×2 at 80% 1RM
Snatch 2×2 at 85% 1RM
Snatch 1×1 at 87% 1RM
Metcon:
Every 4 min for 4 Rounds
4x [1 Deadlift+1 Deadlift+1 Deadlift] 90% 1RM
-Rest 30 sec for each +
Accessory Work:
In 4 mins do
Ski Erg, 600/500 m then in the remaining time, AMRAP of 6 Burpee Bar Touches 6in
9 Pullups
12 GHD Situps
-Rest 2 mins and repeat until you complete 8 rounds of the AMRAP
Mobility:
3 min hamstring smash per side
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David Rueckl
Showed up
6 rounds, 12 cal bike, 12 reps of 15# goblet squat, bench pulls,bench push, and Ring rows.
Not exactly what everyone else did, but a great workout! Thanks coach Sam! I’ll take another small victory! Moved 3” in my marathon today!
13
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🐉 🥣 practice
snatches felt like 💩. pwr sntch to 175#. need to practice ghd's
6
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james macco
Snatch up to 127#, missed at 135#
DL up to 90%. 355# /// slightly modified AW
12
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Jenny Wesolowski
Strict Press instead of Snatch @ 60# 4-5 reps per rd. Deads @ 125 1st rd then 135# 4-4-4 rep scheme
8
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Justin Peterson
Snatches up to 220lbs. No misses.
Then did mobility for an hour because my hands didn’t want to hold anything else today.
14
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Liz LeFevre
Snatch-#90.. ever have one of those days were ur body forgets how to snatch??? Yea
DL-#260
6
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Maria Onaindia
✅
Snatches up to 105#, DL worked up to 245#-math said to start at 250# but body said not today dawg-half of the accessory work after because my ride was ready to ditch me
10
1
This was a funny read
Theresa Rosenquist
🪆🪆🪆🪆🪆**
** PCln (v. Sn): 80/85/90/95/100. DL: 3x2@175/3x1@195/4x1@205/4x1@215 (last wk crushed me the day after 🪨 DL, this felt good & I got to goal wgt!)
11
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Tom Fameree
Snatches up to 150#; Deads @ 315#
Knee was a little wonky so backed off deads.
14
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