Skill/Strength:
Every 2:30 for 5 Rounds
3 Hang Squat Snatches
-Start at 60%
Metcon:
Run 400m
20 GHD Situps
10 Front Squats 185/125lbs (from ground)
Run 1200m
60 GHD Situps
10 Front Squats 225/145lbs (from ground)
-Scale front squats to 50% for round 1 and 60% for round 2
18 min cap
Accessory Work:
4 Rounds for Quality
Max HS Hold against wall
10R/10L Single Leg Glute Bridges
Mobility:
3 min calf smash per side
3 min quad smash per side
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Cass Baier
Snatch #55 // 14:36 #65 then #75- went light and tried to keep up with Andrew long legs
13
1
😁
David Rueckl
15:41 95# 105# FS GHD to//
Power shatch 95-120#
Showed up and moved forward 30’
12
0
Jamie Neubauer
16:02
Rx weights, subbed bike erg, 800m and 2400m for the run for my knee. Still recovering from too much fun Saturday 🤪
0
0
Jenny Wesolowski
15:35 85# and 100# FS
HS @ 50-70# worked on being fast under the bar and I think it’s the best I’ve done!
10
0
Jessica Ploof
17:42
65/75# FS, GHDs first set then amsu with 14# ball, snatches 45-60#, 3 weeks off from CrossFit is too long 😩🥵
12
1
nice job Ploof!!
Molly Leiterman
16:59 modified
Hang power snatches w empty bb
Metcon - bike in place of run, squats to box w #10 db, & 20 GHDs first round, 40 second round
11
0
Pamela Gehl
41 ghds into 2nd set-Mondays are hard!
Hang Snatches 35lbs to 55lbs
55lb front squats, ab accessory with the girls.
13
0
Theresa Rosenquist
15:44**
**Scl'd AF (&still 😵💫): 5x5 KBSn(L)& KBS(R): 26/35/35/35/44 (x4): MC: Row & Dbl KBs (26s&35s) & =GHSU= 30' w/Up BikeErg & Mobility
12
0