Thursday, April 4, 2024
Invisible String
Skill/Strength:
Every 2:30 for 6 Rounds
Front Squat 1×8 at 67% 1RM
Front Squat 1×5 at 77% 1RM
Front Squat 1×3 at 87% 1RM
Front Squat 1×1 at 92% 1RM
Front Squat 1×3 at 87% 1RM
Front Squat 1×5 at 80% 1RM
Metcon:
2 Rounds
10 Deadlifts 115/85lbs
10 Bar Facing Burpees
Rest :30, then
2 Rounds
6 Clean and Jerks 115/85lbs
10 Bar Facing Burpees
Rest :30, then
2 Rounds
4 Snatches 115/85lbs
10 Bar Facing Burpees
-10 min cap
-Feel free to “Spice It Up” by using up to 165/115lbs for the barbell weight
Accessory Work:
EMOM 10
Odd: Up to 10 Strict Pullups
Even: Up to 10 Strict HSPU
Mobility:
3 min trap smash per side
3 min quad smash per side
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Danielle Stelmach
9:12 as written
FS 110, 125, 145, 150, 145, 130#
Accessory EMOM 5 PU/3 HSPU w/ 45+ab mat
8
0
Devon Deda
6:55 @ 95#
Starting over with CF because I have been taking too much time off.
0
0
Jamie Burbey
8:15 mild spice, 135#
Took :30 rest after each round. Gooky chest and head. FS 205-285# 🤟🏻🤧🤟🏻. 3 rounds 5 DB DL, 5 DB Burpees, 5 DB S2OH, 5 Devils Presses 50# DBs
10
0
Justin Bruehl
8:25 🌶 @165lb
7x4@235 F.squats because old🧓 accessory: 5 sets:8 db incline bench (70lb)&8 weighted pull ups (35lb)
17
0
Justin Peterson
7:01 Heavy Spice (165lbs)
Front Squats up to 365lbs. 7 on the last set.
17
1
Only 7..hmmf
Megan Johnson
8:50, barbell movements scaled down to 65#.
The RX 85# weight for the metcon was too close for comfort to my snatch 1RM. 😂 FS 100-140#.
15
0
Steven Leiterman
6:54 (Splits: 1:45/2:07/2:02)
Front squats at 270/315/355/375/355/325 - last set was 9 reps
14
0