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Monday, November 13, 2023

Muskox

Skill/Strength:
Every 2:30 for 6 Rounds
1 Power Snatch+1 High Hang Squat Snatch
-Start at 60% of limiting movement
-Add load each round

Metcon:
16-14-12-10
Burpees to Pullup Bar
GHDs with medball 20/14lbs

Accessory Work:
EMOM 10
Odd: 10 Hip Extensions (SLOW)
Even: 30 sec Hollow Hold

Mobility:
3 min trap smash per side
3 min delt smash per side

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AJ Fameree
8:38 no ball
Snatch to 140#
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Andrew Schwoerer
8:58, no medball
Snatch up to 115#
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Autumn Jarvis
8:06 with 12# WB
15
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Brian Kramer
7:34. 14# WB
12
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Celia Osorno
7:16rx
Got excited and miscounted so probs did two extra GHD in the 14s & switched 14 & 12 burpees Complex: 90 Felt fast & strong today
13
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Cody Stelmach
5:58 rx // 155# snatch complex
17
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Danielle Sherman
Swim Swim
7:50 (GHD weighted by baby Madi), snatches interrupted by baby but at 105
18
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Danielle Stelmach
7:26 Rx
Snatch up to 70#
8
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David Rueckl
8:38
GHD to // Snatches up to 75# Showed up and moved forward 30’
18
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Eric Hansen
7:30 mod
14#ghds=>ghds=>medball situps, up to 120# snatch
19
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Grace Adler
6:44
GHD to //with 14# WB. Snatch 45/55/60/60/65/65#
16
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Heidi Jones
6:48
Sit-ups with 15# hand weight
8
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Ian Wilson
Skill / Strength 1 muscle snatch + 1 power - up to 145#
5 fiddy
14
0
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James Mueller
Snatch 175lbs / METCON 9:45
15
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Jenny Renon
10:41 yikes but 49 days til I’m off night shift not yikes
10
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Jenny Wesolowski
6:17
Slow and controlled dead bugs instead of ghd. Snatches: did 2 ps, 1 high hang squat snatch per rd. 35-50# (35,40,45,45,50,50)
15
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Jim Koehler
10:25 or 11:25. GHDs with no ball
up to 125# sn complex
12
0
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Jordan Teague
9:33 RX
Snatch up to 75#
11
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Justin Peterson
5:35
Snatch complex 135, 145, 155, 165, 185, 205lbs
15
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Liz LeFevre
6:55 RX
Snatch- #100
12
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Maria Onaindia
6:32
Snatches to 95#, accessories after
15
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Megan Johnson
7:59 with a 10# WB
45-70# on the snatch complex
7
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Michael Green
7:33
175# complex
16
2
Tom Fameree
Same
Michael Green
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Ryan Froelich
7:39 (20# ball 16/no ball 14-10)
^130 (failed HHSS)
18
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Scott Adler
7:06 (16# wb to //)
sn 45-70#
12
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Sean Manion
8mins scaled
Up to 125
8
0
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Steven Leiterman
6:50 something
Snatches up to 165
15
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Sylvia Christensen
9:04
T2B instead of GHDS. 85,95,105,110,115,115 snatches
14
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Theresa Rosenquist
9:03**
**Scl’d w/: DBs (20s,25s x2,30sx2), WOD = 👵🏻burpees & GHSU== w/ #10 DB. Pre= 60 Cals & Core 365
13
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Tom Fameree
6:25. GHD sit-up with 20# WB
Up to 145#
19
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