Skill/Strength:
Every 2 min for 6 Rounds
Back Squat 2×5 at 78% 1RM
Back Squat 2×4 at 81% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Metcon:
5 Rounds
5 rounds
7 Squat Snatches at 75% 1RM
7 Burpee Bar Muscle Ups
-15 min cap
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
6 Strict Ring Dips
8 Sandbag Shoulder Squats 150/100lbs
10 Glute Ham Raises
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Alex Ebert
Almost 3 rds. @115 (69%)
Hamstrings were ready to cramp after the back squats. Apparently need more hydration.
13
0
David Rueckl
12:50 scaled. Burpee jumping pull ups 95# snatch
BS to 235# showed up and moved forward 30’
16
0
Emma Mueller
Squat 215-255 // 2+5 BMU 105 snatch
Ripped first rd - BMU were painful and slow
11
0
Jamie Neubauer
Showed up mentally but my shoulders did not. Might need to start rethinking my class time 😬
3 rds + 7 snatches +1 burpee bmu, 85# (70%). Back squats 172, 177, 187, 200
16
2
Jenny Renon
4+3 snatches—55#/burpee pull-ups
Squats to 155#
10
2
JORDAN MAGGLE
12:37 scaled
PS with some dip @75#. Jumping pullups
BS: 315, 325, 345, 375
12
0
Jordan Teague
4 Rd, 75#, sc
Burpees pull ups (those last pull ups were not high enough.)
BS to 200#
8
0
Josh Schill
13:47 super scaled
Scaled -- Bar Only for SS, Jumping Pull Ups.
BS - 145,155, 165, 185
15
0
Justin Peterson
3+1 BBMU @ 185lbs. Very humbling workout.
Back Squats at 335/355/375/395lbs all raw dawgged. For sure a personal best in the raw dawg Olympics.
16
0
Kimb Davister
2+4/7 snatches @110
BS @ 195,205,215,235
That was the only part of this workout that felt good
TGC
14
0
Megan Johnson
3 + 6/7 burpee BMU with the bird perch. 70# squat snatches.
150-175# BS. Took my time a little on the metcon to not fail any squat snatches (which is a big deal for me 😂)
7
0
Sylvia Christensen
3+1 snatch 110. Finished after that ridiculous cap 😂
165-210 BS. 3 mile run
18
0
Tanner Pinnell
4+3 135# Rx. Don’t actually know any % after 9 months off.
Up to 345 back sqt… baby legs
7
0
Theresa Rosenquist
13:16**
*^Scl’d AF!! 7 KBSn/7KBS & Burpees & 7 =RR= & 7 box Dips (2 rnds as M-RMU + RDips 😖) . BS: 95/100/105/115/120/125/130.
10
0