Skill/Strength:
Every 2 min for 8 Rounds
1 Snatch Pull+1 Squat Snatch
-Start at 60% and add load each round
-Rest 10 sec between the pull and the squat snatch
Metcon:
2 Rounds
10 Burpee Pullups
10 Front Squats 115/85lbs
-Rest 2 min
2 Rounds
10 Bar Facing Burpees
10 Front Rack Lunges 115/85lbs
-12 min cap
-Scale to a weight you can do bar work unbroken on the first round at least
Mandatory Mobility:
3 min quad smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
3 rounds for max hold of
Weighted Plank, pick load, 45 secs
Rest 15 secs
max hold Plank Hold
Rest 1 min
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Autumn Jarvis
8:52 RX
Snatches up to 75#
18
3
Chelsea Sherman
8:46 or 9:46? 🤔
Reverse lunges. Snatches to 95#. Coffee.
19
2
Cody Stelmach
5:49 // 165
2:09/1:40 // Thursdays accessory work (:51-:59 all 5 rounds) // 4x 6 each -SL MB rotational throws + 4 seated box jumps (45”) // 4 rds. 12 Pendley rows + seated 8 seated shoulder press // 6x5 strict supinated grip chest to bar pull-ups
19
0
David Rueckl
10:28 jumping pull-ups as good as I could do,
Snatches 100# and worked on form,(I suck)
Showed up and moved forward 30’
Wanted to do Himalayan lunges, but Cody couldn’t teach me how.
15
0
Derek Zehms
8:36
Did 5 rounds up to 175 for the snatches. Stopped because shoulder is bugging me
14
0
Erika Donaldson
8:13 Himalayan horizontal lunges
Snatches to 75#, just working on form
18
1
I would sign Up for a class of your Himalayan Horizontal lunges.
Jenny Wesolowski
9:04 rx
Broke last set of lunges into 2 sets. Snatches up to 85# did this weight for last two rds since the first time it was a power snatch
0
0
JORDAN MAGGLE
8:57
115 FS, 25# Lunges. Was happy to see continued improvement in my pull-ups.
Power pull/snatches — 75, 85, 95, 105, 125, last 3 rounds @ 135
6
0
Justin Bruehl
6:14 (forward lunges)
155,165,175,190,205,215 ❌️ ,225❌️,225❌️...last 2 days=traps wrecked
21
0
Liz LeCaptain
20 EMOM
10 Bike cals, 10 cals ski erg, 10 pull ups, 10 sit ups with WB, 50 Dubs + Coffee Chat ☕️
17
0
Pamela Gehl
10:56 scaled
65lb barbell-forward lunges because I want to be like Bruehl!
Snatches 35lbs-55lbs
19
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight, 55, 65, & 75#
4x15 Kneeling Ab Rollouts with 22.5# in the weight vest alternating with 4x14 Forearm Curls with a 60# barbell / 3x11 Calf Raise @ 185# alternating with 20 reps of Lateral Raise with 15, 20, & 25# dumbbells.
0
0
Sylvia Christensen
6:35 sprinty barbell not my jam time to do some werk
105-135 snatches best they’ve felt for a long time! Accidentally switched order of lunges and BFB 🥴. 2 mile 🏃🏻♀️
17
0
Theresa Rosenquist
8:58 (3:50/3:08)**
**Scl’d AF!! Burpees & =RR= & #20s DB FSq-> #20s DB Lunges. PClns: #65->90. 20’ BikeErg & Shldr Mob pre.
14
0
Travis Bittermann
I think 5:24 if not it was 5:44
My shoulder is big f right now so only power snatches. Light.
12
0