Skill/Strength:
Every 1:30 for 10 Rounds
1 Squat Snatch
-Start at 60% 1RM and add load each round to end at a heavy single for the day
Metcon:
10 Rounds
7/6 Echo Bike Cals
30 Double Unders
-15 min cap
Accessory Work:
3 Rounds
20/16 Cal Ski Erg
10 Double Kettlebell Clean and Jerks 53/35lbs
Mobility:
3 min calf smash per side
3 min trap smash per side
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Cody Stelmach
7:33 rx
95-175# snatches // last 6 rds unbroken DUs (6.9 trips in first 4 rds )
23
0
Erika Donaldson
14:33
All double unders unbroken except one round I had 29+1.
Snatches up to 90
60 ab rollouts and 40 push ups and COFFEE
15
0
Justin Bruehl
8:41
Hips still don't like snatchies. Worked up to 455 deadlift x3 stop reps
17
0
Krystal Lowney
Capped
But still got 240ish DUs. Snatch to 85#, failed 90 because Justin was looking at me.
16
0
Megan Johnson
13:08, mix of SU and DU
Snatches 55# up to 97#, although the 97# lift was really ugly. Started power snatches vs squat snatch in rd 7!
15
0
Mel Sanders
11:30 sc
:45 DU work | brain-body not on same page for snatches until round 10
9
0
Mike Tomaso
13:11
SU, only tripped 2 times, once in rd 5 and once in rd 10. Snatches went really well today ✅
13
0
Pamela Gehl
54 calories RX
Snatches stayed at 35lbs, worked on mobility-not my best snatch day if there ever was one! 60 ab roll outs and fun coffee chat.
18
0
Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg holding a 53# kettlebell
4x5 Standing Ab Roll-outs on a ~2 degree board (Barbell supported with 10# iron plates) alternating with 4x11 Wrist Curls with 35# dumbbells / 4x15 Leg Extension with 25# on each Tri-Flexor / 3x11 Calf Raise @ 195# alternating with 3x10 Lateral Raise with 30# dumbbells.
1
0
Theresa Rosenquist
13:43**
**Scl'd AF: 50 DR-SU (🤢❤️🔥HR to 168)...KBSn x 5->3: 18/26/26/26/35/35/35/44/44/44...ROM post! 230 Cals BikeErg pre.
16
0