Skill/Strength:
Every 2 min for 5 Rounds
1 Squat Snatch+1 Overhead Squat+1 Hang Squat Snatch+2 Overhead Squats @75% Snatch 1RM
Strength 2:
Every 2 min for 5 Rounds
2 Push Press+2 Push Jerks at 70% PJ 1RM
-Rest :15 between PP and PJ
Metcon:
15-12-9
Chest to Bar Pullups
Burpees to touch Pullup Bar
-7 min cap
Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
5 rounds for quality
3 Deadlifts 80% 1RM
3 Box Jumps, pick height
-Coaches will provide 15 min for this piece
You must login above to log your score
Danielle Stelmach
6:13 Rx | snatch complex 75# | presses 105#
*PS & OHS above parallel (knee)
8
0
David Rueckl
6:24 banded. CTB
Power snatches with front squats 95#
Push jerk 125#
Showed up and moved forward 30’
10
0
Jenny Wesolowski
4:49 scaled to pull-ups
Don’t think my c2b would’ve been fast enough for this sprint style workout. Snatch complex @ 70#, pp and pj @ 90#
11
2
Yup I realized quickly I should’ve just done regular pull-ups😝
You did pretty good, almost finished it! Don’t know if I could’ve said the same thing lol
Megan Johnson
3/9 burpees at cap. Did kipping pull-ups instead of C2B.
My goal for the metcon today was to work on a higher volume of pull-ups rather than doing banded C2B. Sure felt the volume, so it worked 😂 75# snatch/OHS complex, 87# press/jerk complex.
14
0
Nathan Henrigillis
Capped - had 7 burpees left - banded c2b
95# snatch
125# push press
I blame the Legend Larry and the jersey
14
0
Pauly VanderKelen
45° Bench Press: 3x15 with 60# dumbbells alternating with 3x15 BOBBR @ 95#
4x19 Strict GHD Sit-Ups with 12.5# in the weight vest alternating with 3x16 Chest Fly @ 65# / 3x10 Strict Bar Dips with 40# on the dip belt.
0
0
Theresa Rosenquist
☀️🚣🏻♀️Row🚣🏻♀️☀️
2 hr river sesh… -> 5 R: SA: 6 KBS-5 KBSq-4 SP -3 KB lunges- 10 HR -10 V-ups, repeat other side = 1R
4
0