Skill/Strength:
Every 3 min for 5 Rounds
Front Squat 1×5 at 75% 1RM
Front Squat 2×4 at 80% 1RM
Front Squat 2×3 at 85% 1RM
Metcon:
Ecruteak (Retest 10/21/21)
13 min AMRAP
10 Strict Handstand Pushups
14 Alt. Front Rack Lunges 115/85lbs
18/15 Cal Bike
Accessory Work:
EMOM 10
:15 Pullup Hold (focus on pinching shoulders back and down)
:15 Active Shoulder Hold
Mobility:
3 min quad smash
3 min hamstring smash
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Cody Stelmach
Strict hspu might be my least favorite exercise ever. I would rather do 300 burpees for time, or run a marathon, or walk into on-coming traffic, anything would be funner than strict hspu, but hey we tried to get a little better at a weakness today
2 + 4 SHSPU rx // up to 235# fs
11
2
Give it up. You'll never be good at anything in crossfit
Wow, so uplifting! Thank you for a ray of sunshine on a cloudy day 😂
David Rueckl
4 rounds scaled
75# front squats, box Hspu for the metcon
up to 160# Front squats.
Showed up and did what I could and continued to move forward 20' today.
7
0
Ella Boeder
2 + box push up; lunges and 1 Cal bike
box push ups; lunges 45#
Front Squats 65#
4
0
Justin Peterson
5+10 HSPU (did not beat 2021’s score due to chest cold)
Front squats 275lbs, 295lbs, 315lbs
8
0
Sylvia Christensen
1 + 10 HSPU
Yeayea. I pouted on the bike by holding a solid 90 watts. 155/160/165 soul crushing
4
0