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Friday, April 11, 2025

West African Brown Spitting Cobra

This week athletes will have the opportunity to complete all 5 of the Age Group Semifinal workouts! If you’re able to safely complete them as prescribed, please do, otherwise scale accordingly to make it a fun challenge!
Lifts will be deloaded this week so we can attempt some 1RMs next week!

Metcon:
For time
30 Snatches (any style)
14-15, 60-64 divisions ♀85lb ♂135lb
16-17, 50-59 divisions ♀105lb ♂155lb
35-39 division ♀145lb ♂215lb
40-49 divisions ♀125lb ♂185lb
65+ divisions ♀75lb ♂105lb
-10 min cap
-Scale to 75-85% 1RM Snatch

Skill/Strength:
Every 2 min for 6 Rounds
2×6 Back Squat at 60%
2×5 Back Squat at 70%
2×4 Back Squat at 75%

Mandatory Mobility:
3 min trap smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
Every 2 mins for 8 Rounds
5 Strict Pull-ups
5 Strict Ring Dips

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Alex Ebert
Oly snatch lift at 155
BS at 205, 225, 255
4
0
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Anna Ebert
Oly snatch lift and back squats to 115#
8
0
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Autumn Jarvis
6:00 @ 75#, BS up to 155#
15
0
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Carrie Schatzman
5:27 85#
DL 125-135; accessory row/hspu w jamie
3
0
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Cass Baier
4:34 @ 65# ( my 80%) then got hated on so did a few heavier to hit 80#
BS to 105#, a Festivus workout, sauna and yap
16
0
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Daltyn LeClair
8:40 @ 135#
10
0
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Danielle Stelmach
5:25 @ 85# // BS 125-155#
7
0
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David Rueckl
Mobility and Community
RX chatting and friendship. Showed up and moved forward but definitely not 30’
14
0
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Derek Zehms
8:41 @ 185
8
0
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Greg Goffard
9:39 135#
195/225/240 BS
0
0
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james macco
Subbed DL for Snatch @ 225#
BS@ 185/215/225
2
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Jamie Neubauer
❌❌
13
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Jenny Renon
7:29–65#
Squats to 135#
14
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Jim Koehler
2:39 rx
9
0
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Jordan Teague
4:54, 85#
BS 135-155#
9
0
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Justin Peterson
22 at 215lbs
11
0
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Justin Riege
29 185# so close.
230/275/300 bs
7
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Kimb Davister
27 @ cap at 110 powers 🙃
150,175,190 BS
16
0
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Krystal Lowney
4:02 65#
Strict press to 70# instead of BS
17
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Liz LeFevre
6:28-#85
BS- up to #145
14
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Mel Sanders
moved safely
snatches 4:25 #70 | BS 135/155/170
14
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Michael Green
Started at 185# failed a couple and finished @165# 8:20
285/335/8@365# unbroken
15
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Pamela Gehl
6:45 scaled
55lbs. Backsquats 65lbs-85lbs
13
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Steve Kaster
2:51 Rx snatches for 65+
Backsquats 275 - 345
16
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Steven Leiterman
5:43 @155
Back Squats at 295/340/365
13
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Sylvia Christensen
24 @ 125 lol yikes
135,160,170. 4 mile run
16
3
You’re supposed to use 155 since you’re under 35
Justin Peterson
0 Rx
Sylvia Christensen
I identify as 40 today
Sylvia Christensen
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T Sanders
22 @cap
6rds macho man @165
9
0
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Zack Edgar
20 snatches at 155# 50-59
Back squats 150/175/190#
2
0
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