Skill/Strength:
For time
9 Clean & Jerks 50% 1RM
7 Clean & Jerks 60% 1RM
5 Clean & Jerks 70% 1RM
3 Clean & Jerks 80% 1RM
-Yes, this is as fast as possible and any style C&J
-Have all of your extra plates nearby
-12 min cap
Metcon:
12-9-6-3
Snatch (any style) 155/105lbs
Bar Muscle Up
-Choose a weight so you can do fast singles
16 min cap
Accessory Work:
Every 3 min for 4 Rounds
Bench Press 1×5 at 80% 1RM
Bench Press 1×4 at 85% 1RM
Bench Press 1×3 at 87% 1RM
Bench Press 1×2 at 90% 1RM
Mobility:
3 min trap smash per side
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AJ Fameree
95# Snatch & Chest to bar
95-135# C&J
First day back after 5 years off,
Felt great!
15
4
Alex Ebert
13:12 @135# and BMU’s
4:12 (105#-165#) Ended up missing 4 snatches total. Didn’t count misses. Set up, look up, and the lift went smooth!
14
0
Breanna Zold
8:24 (left arm DB snatches 40#, banded pull ups)
5:00 (85, 105, 125, 145 cleans)
15
0
Carrie Schatzman
4:58 c&j: 70,85,95,110
11:38; 85# snatch & bird perch MU’s; bench accessory work;
11
0
Cody Stelmach
Back squats (1x10 at 195# and 3x8 up to 245#), Front squats (4x5 at 192.5#), power snatches (5x3 at 125#), 3 sets: 1000m row + 30 wall balls
Got dry needled by Ashley today, so hoping it will help with improving my shoulder/lat!
10
0
David Rueckl
11:57 started @85,95 ,95,105
Clean n jerk. 75,85,95,115.
Showed up and continued to move 3” forward in my marathon today.
Sylvia and Mike inspired me to be better! #Ironshapensiron
17
0
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15:58*
started with burp c2b after 1st rd went to c2b . comp 4:55 @ 135, 155, 185, 205
9
0
Heidi Jones
5:28 35# Snatch, Jumping BMU (some RR/Pushups)
2:08 C&J up to 70# Kept it easy today... fun!
12
1
Great job today!
James Mueller
C+Js 135-155-175-205 5:58 WOD 14:38 RX snatches. Scaled BMUs 6-5-4-3 red band
16
0
Jamie Neubauer
C&J - 75-125# not as fast as possible - testing/back cautious
15:14 - 75# snatch (back felt 👌) rx bmu
17
0
Jessica Ploof
10:26
65-95# cleans, 70# snatches (thanks for the push Sam😁), jumping BMU off 30 inch box and 35# plate
12
0
Jordan Teague
14:13ish, sc
85 up to 95# snatch, BMU off 30" box down to 24"+25# plate, CJ up to 90# 5:14, benched to 115#
9
0
Justin Peterson
4:56 C&J / 8:26 workout. It is so hot in here. Milk was a bad choice!
Clean and Jerks 150, 180, 210, 240lbs
16
0
Kevin Hansen
6:43 (All MU’s unbroken)
5x5 HH muscle snatch @115 // Snatches of blocks up to 185 // Snatch Push Press 5x3 up to 185
16
0
Krystal Lowney
12:44 70# box bmu
65#-105# 5:39 “The lotion and powder have made a paste”🥵
16
2
Mel Sanders
In the B
4 rds for form & time 14:59
10 HPC #75, 10 20"step up #25 db, 10 rr
12
0
Mike Tomaso
13:57 75# snatch 20” box BMU
C&J 87.5,105,122.5,140 can’t remember end time 🤷♂️
12
0