Skill/Strength:
Every 2 min for 5 Rounds
1 Muscle Snatch+2 Power Snatch+1 Squat Snatch, unbroken
-Start at around 30-40% 1RM Snatch and add load each round
Metcon:
2 min on, 1 min off for 5 Rounds
20 GHD Situps
50ft Handstand Walk (25ft down and back=1)
Max Reps Bodyweight Deadlift
Mandatory Mobility:
3 min hamstring smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
4 Rounds
15 Cal Ski Erg
5R/5L Dumbbell Bent Over Row
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Alex Ebert
10 DL.@180# 25ft HSW rds 1-4. Rd 5 only got 15ft. HSW PR though’
Snatches 65-105
21
0
Autumn Jarvis
34 DL @ 145#, alternated GHDs and ab mat sit ups, HSW practice
Complex up to 65#
20
0
Cody Stelmach
Body did not COOPERATE today!
Mobility and a lil core
20
3
Danielle Stelmach
37 DL @ 160# *walks to wall | snatch complex 35-65#
Butterfly PU practice—pistol squat practice (left leg 👍🏼/right leg 👎🏼)
13
0
james macco
14/11/11/12/12 @ 185#* (subbed 12 reps of 25# DB's strict press for HSW)
Complex up to 90#
19
0
Jenny Wesolowski
72 Deads (19/14/16/12/11) @ 150# (10 ghd, 10 amsu w med ball and 5 walks to wall)
Snatch complex: 35-70# misread and only did 1 of everything so did 5 ps at the end
19
0
JORDAN MAGGLE
63 DL @ 245, scaled (home workout today)
Half GHDs, half sit-ups. Wall walks. Tough workout
19
0
Josh Schill
4x4x4x4x4 deadlifts @215# // 2 Wall Walks // 20 Abmat
Snatch complex 45-55-65-75-85
15
0
Maddy Meyer
Drop in at CrossFit PRVN in Nashville
Variation of Diane and a power clean complex
22
0
Megan Johnson
Drop in at CrossFit Bulsa in Helsinki 🇫🇮
Heavy snatches with jet lag - neat. 😂 Metcon was a for quality piece with Turkish getups, strict TTB (I subbed for a strict knee tuck) rower abs, and alt single leg V ups!
24
0