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Monday, October 28, 2024

Smokey Black Nights

Skill/Strength:
Every 2 min for 5 Rounds
3 Position Squat Snatch HH,H,F
-Set 1@73%, 2-3@78%, 4-5@78%+

Metcon:
4 rounds for time
15 Wall Balls 20/14lbs 10/9ft
21 Box Facing Burpee Box Jump Overs 24/20in
15 Wall Balls 20/14lbs 10/9ft
63 Double Unders
-20 min cap

Accessory Work:
EMOM 12
1: 2 Rope Climbs
2: 10 Alt. Front Rack KB Lunges 53/35lbs

Mobility:
3 min trap smash per side
3 min calf smash per side

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Andrew Schwoerer
Capped at 21/21 burpees. 126 SU instead of 63 DU.
Snatch up to 95#
17
0
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Ashley Brocker
16:57
0
0
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Autumn Jarvis
Capped 3 rds + 17 burpees (singles as opposed to DUs - just wasn't happening today)
Snatches up to 70#
18
0
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Brandon Kruswick
3 rounds + 5 WB
20# WB & SU
12
0
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Brittany Reinke
CAPPED- oofda!
3+15; 20โ€ step up and over- focus on R leg control of movement, 126 SU. Snatch Complex 35# focusing on overhead punch and squat ROM without L lateral weight shift on ascend.
10
0
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Cass Baier
Capped on a Monday- 15/21 BBJO on round 4 (scaled to 126 SU) SS to #60
18
0
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Celia Osorno
Three plus 8 burpees RX
Unbroken everything except DU; mental fortitude training fa sho
16
0
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Cody Stelmach
18:40 rx
Snatches 135# // Accessory โœ… // HSW practice 4x25ft UB segments
20
0
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Danielle Stelmach
3 + 5/21 BBJO *SU
Snatch: 65-75#
13
0
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David Rueckl
scaled 24โ€ box step ups and crossovers. 2+18 crossovers
Snatch up to 110# Humbled once again, But showed up and moved forward 30โ€™ The 8:15 club all matched this morning! ๐Ÿ’ช๐Ÿ’ช #Style #Civilized
17
0
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Eric Hansen
3rds at cap rx
Snatch to 120#
18
0
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Erika Donaldson
Capped @ 4 BBJO in round 4
Squat snatches 55-70# Bench with Pam 5 x 5 @85#
17
0
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Greg Goffard
2+12 BFBBJO
120-130 complex
0
0
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Heidi Jones
19:38
12# WB, ski erg / snatch up to 60#
13
0
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Jacob Anason
17:18
Snatches up to 185 // back squat 4x (3 @ 320 + 3 @ 225)
9
0
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James Mueller
Snatch 160-185 METCON capped ๐Ÿงข 3+11 BFBBJOs
Snatch little tricky with 185. Scaled Dubs to 17 cal ski erg.
17
0
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Jamie Neubauer
Tried to teach my lungs who is boss after being sick. I lost.
21
0
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Jenny Renon
36 singles in 3rd rd @ cap (๐Ÿซ๐Ÿ”ฅ๐Ÿค’)
15
0
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Jenny Wesolowski
Capped at 3 + 1 bbjo rx (su between every du so 126 jumps ๐Ÿ˜ญ)
Felt like dog shit on the metcon today. Snatches 70-85#
11
0
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Jessica Ploof
2+21 burpees
SU, snatch up to 65#
14
0
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Jim Koehler
there
12
1
CC???
Ashley Brocker
Cancel
Joe Nygren
โ˜‘๏ธ
1 min dub practice (got 11 in a row!), rx the rest of it. 85-105# SS
17
0
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Justin Peterson
16:48 unbroken.
Snatches up to 185lbs
17
0
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Kevin Hansen
Finished but died ๐Ÿคฎ๐Ÿ’€โ˜ ๏ธ
135-187 (2/3 at 187) // 135-175 for 3 HH snatch
12
0
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Krystal Lowney
3 Rds + 6 WBs (first set) Rx
Snatches to 70#
19
0
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Liz LeCaptain
2 + 6 DU
first workout after trip
18
0
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Lucy Stedl
2 + 5 WBs (after burpees) RX
55-65# SS
17
0
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Maddy Meyer
2 + 31 SU
126 SU instead of DU Snatch up to 75#
17
0
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Megan Johnson
Capped at 3 rds + 10 WB. Scaled dubs to mix of singles and dubs.
3 position squat snatches 70-80#.
10
0
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Michael Green
3+6/15 WB in second set
15
0
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Mike Tomaso
2 + 4 burpees, practiced DU for 1 min (7,17)
Snatches went well for a sore shoulder
14
0
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Pamela Gehl
capped in 3rd round-10 Burpee box jumps RX
Snatches 45lbs to 55lbs. Made up our own BPress accessory for E's Birthday 5 sets of 5 at 65lbs.
18
0
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Steven Leiterman
30 min run - 4.1 miles
16
0
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Sylvia Christensen
โœ…
Head just wasnโ€™t in it. Up to 115 snatch. 3 mile run
12
0
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Tom Fameree
3 + 15 WB Rx
Up to 125# on snatches
19
0
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Travis Bittermann
19:13rx
45 min on the echo bike before. Snatches were the worst in awhile. Up to 175 failed 185.
12
0
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Yvonne Otero
2 rds @ 16:30, scaled. Ugh.
Clean complex
15
0
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