Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×5 at 72% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×4 at 77% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×3 at 82% 1RM
Metcon:
3 Rounds
10 Hang Power Cleans 135/95lbs
20 Bar Facing Burpees
30 Single Under Crossovers
12 min cap
Accessory Work:
Cody’s world record 500m row (that he’s never going to do) training
Each for time
Row 2x750m
Row 2x1000m
Row 2x1500m
Rest 2 minutes between each
Mobility:
2 min trap smash per side
3 min quad smash per side
2 min calf smash per side
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Andrew Schwoerer
9:05, 115# bar and capped crossovers at 1 min each round.
BS 225# to 275#
17
0
David Rueckl
10:44
RX Masters, 95# bar, unbroken all 3 rounds of crossover’s! (Small victories are the best!)
Back Squats to 225#
Showed up and moved forward 30’
13
0
James Mueller
275-315 BS METCON 9:51. I hate X overs
Vested accessory
5 rounds 200 meter run 5 ground to shoulder sand bag 100lb 120ft shoulder carry 11:27
14
1
Same on the X overs
Jenny Wesolowski
9:26 rx
BS 125-145# (no belt and rounded up so I’ll take the win). Hpc felt heavy. Unbroken first round, but broke into two sets very minimal rest for last 2 rds.
9
0
Kelsey Webb
9:47 RX
185-212# BS.
Burpees were moving slow today, CO need some work but we strung 'em together.
1
0
Liz LeFevre
10 something 💁♀️ I was just there for the cleans & burpees 🤣 spent 1:30 on crossover practice
BS- #190
8
0
Pamela Gehl
10:58
scaled HPC 75lbs. Back squat 85#,85#, 90#, 95#, 100#. Accessory did the 750 and 1000 meter row, had to leave.
15
0
Theresa Rosenquist
9:10**
**Scl'd AF! #25s DB HPClns, 50 DR-SU, 🐢burpees. BS: 95/105/115/125/135 + 15 AMSU (75), pre: 200 Cals BikeErg (19:00)/~106 w 🤨
14
0