Skill/Strength:
Every 2 min for 10 Rounds
1 Clean and Jerk
-Start at 50% and add load each round
-If it feels good, go for a PR!
Metcon:
21 Box Jump Over Step Downs 24/20”
15 Cal Row
9 Burpee Box Jump Overs 24/20”
Rest 1 min then go back up
-10 min cap
Accessory Work:
Every 3 min for 15 min
Back Squat 1×10 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×5 at 80% 1RM
Back Squat 1×15 at 55% 1RM
Mobility:
3 min quad smash per side
2 min calf/achilles smash per side
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Alex Ebert
6:13
195#. Cleaned 207 but failed split jerk twice BS accessory 210, 225, 240, 255, 175
15
0
David Rueckl
9:33 120# clean, and jerk.
This is as close to an RX work out that I’ve done so far. Scaled to 20 inch box jumps. All I can say is, I showed up and did the best I could. Moved 6 inches in my marathon today. #BeLikeTom.
16
0
Jenny Wesolowski
7:18
Step overs and burpees without lowering to floor. 10 cal echo bike instead of row. 12 min EMOM for complex: 2-3 rd db hang power clean to push press, 7 reps/rd (25# each). 9-10 rd db hang squat clean to thruster, 5-6 reps/rd. Need to take out the modified burpee after today since it caused ligament cramping
12
0
Jordan Teague
8:19, sc
Tried 16" box with 35# plate, got in my head. Took off the plate.
120 C&J. PR 🎉🎉
10
0
Maria Onaindia
5:30
C&J up to 140#-thanks for the help Mike, accessory BS (yuck),
Please don’t make me run a 5K this week
16
0
Theresa Rosenquist
EZ PEC:
100 cal bike, ROM, 3x(N4T): 20 GHHE/15 Sq(#15 DB)/25 AMSU&RTw #25)/150SU->10x10 DU, ROM
11
0