Skill/Strength:
EMOM 6
8 Unbroken Hang Power Clean and Jerks at 50% max of weakest lift
Metcon:
For time
4 rounds
2 Rope Climbs
8 Power Snatches 115/80lbs
60 Double Unders
— Rest 4 mins —
240 Double Unders
32 Power Snatches 75/55lbs
8 Rope Climbs
Accessory Work:
For distance
Handstand Walk 3 mins
— Rest 3 mins —
Every 1 min for 6 mins
Handstand Walk up to 50ft
Mobility:
2 min trap smash per side
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Alex Ebert
Capped at 40/240 DU rx. Finished about 14 min after the cap..
95# clean/jerk. Most successful DU ever…
13
0
Cody Stelmach
CrossFit Connex - semifinal wod
6 min: 800m run + max snatch - rest 2 min - then 8 snatches (145#) + 800m run (4:10) // also learned pullovers!
10
1
David Rueckl
Finished after the cap
Showed up and moved forward another 3” in my marathon today. My new goal is to #BeLikeTom
4
1
if you figure out how to be like Tom please share!
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capped*
rope pulls. 1:30 du work/ penguin work capped at snatches after 4 min break which I also cut short. emom some rds 6 reps @130#
9
0
Jenny Wesolowski
22:57
Db hang power snatch alt instead of bb (35#, 30#), cals on echo bike instead of du (8, 32), 2 rope pulls per rope climb. EMOM hang db power clean and push press (25# each)
7
0
Maria Onaindia
22:36*
SU crosses instead of DUs because my jump rope broke 🤦🏻♀️ but rest unchanged, 75# bardio session
7
0
Mel Sanders
Dnf sc
Rd1-4 [16:10]Rope climbs focus on high jump up, 2-3 pulls & descend. #55snatch. 1:30 DU work. | SU & #55 snatch @ 29:48.
9
0