Skill/Strength:
Every 2 min for 9 Rounds
Squat Snatch 3×2 at 78% 1RM
Squat Snatch 3×2 at 83% 1RM
Squat Snatch 3×1 at 88% 1RM
Metcon:
3 Rounds
5 Bar Muscle Ups
5 Power Cleans 205/145lbs
Then immediately Row 500m for time
-Log total time, and 500m row time
-9 min cap for the 3 rounds
Accessory Work:
EMOM 12
1: 10 Glute Bridges
2: 10 Banded Hip Thrusts
3: 5 R/L Banded Leg Kickbacks
Mobility:
3 min trap smash per side
3 min lat smash per side
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Bradley Boockmeier
2:06/1:48
16
2
You didn’t do the whole workout in 2:06
I don’t know what my whole workout time was. My rower was facing backwards and then I fell off of it and didn’t look. Those were my two times for the different parts obviously ya goober
Celia Osorno
8 something 2:10-15???
Sweaty. 2BMU, Tried RX and got 3 PC then said let’s not get hurt. Dragon bowl prep before and during. Yesterdays accessory.
15
0
Cody Stelmach
4:20 total time rx/1:33 row // 195# snatch (3# pr!!!!!!! 🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼)
24
1
Danielle Stelmach
6:05 (1:57 row) // Snatch 65-75#
105#, BMU 20in box (2 rounds) then forehead height bird perch. All BMU unbroken!
12
0
David Rueckl
3:55 Ring rows push ups 145# cleans. 1:40 row
Snatch to 140# (5 # PR)
Showed up and moved forward 30’
22
1
nice row time!
Erika Donaldson
Snatches to 75#
7:15 (?) row 2:15 BMU rx, 105#barbell
Accessory✅️ seated strict press 4x4@65#. Abs
18
0
Jenny Wesolowski
7:18 total time/1:58 row 105#, box bmu 24” + 45 plate
Tried just 24” box a couple reps and failed. Did not count toward total. Snatches 65-80# (80# only on last set)
16
0
Jim Koehler
6:15 total. 1:52 for row. 145# pushups and c2b
17
2
Justin Peterson
4:02 total time/1:43 row (3 rounds in 2:12)
Snatches up to 220lbs. No misses 🥰
23
0
Natalie Blomquist
7:00 total time//2:05-10ish row red bands for BMU, cleans 115
Snatches up to 105
10
0
Pamela Gehl
8:23
5:54/2:03 row
pullups/pushups, 85lb barbell
Snatches 35lbs to 45lbs
accessory done+60 ab rollouts and 4 sets of 4 seated strict press 55lbs
19
0
Steven Leiterman
Alternative work
Bench instead of snatch: 225/245/265 --- 3 rounds of: 30 curls, 20 band tricep extension, 10 KB row, 10 skull crusher, 30 hammer curls, 200ft KB carry
21
0
Sylvia Christensen
9:24 total, 2:10 row
Bar felt heavy 😭 up to 130# snatches. 4 mile run beforehand
13
0
Theresa Rosenquist
5:20 incl. 2:17.9 row (👵🏼🐢)
Everything Scl'd AF!! KBSn: 26/35/44, =RR= +PU & 10 KBClns -> Row. Pre: 200 Cal BikeErg & ROM. Post: ROM & Shldr Smash!!
18
0
Travis Bittermann
4:04 rowing took me 1:48? Or 1:50.
Much better after yesterday’s performance. But missed my last set of double snatch at 215 but hit all the singles at 225.
15
1
nice snatch!