Every 1:30 for 8 Rounds
Power Snatch 4×2 at 80% 1RM
Power Snatch 1×1 at 83% 1RM
Power Snatch 1×1 at 86% 1RM
Power Snatch 1×1 at 89% 1RM
Power Snatch 1×1 at 92% 1RM
Metcon:
3 Rounds
Run 400m
30 GHD Situps
-12 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
Every 1:30 for 8 Rounds
3 Banded Deadlifts at 55%
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Alex Ebert
11:11 rx unbroken
Power snatches 145, 150, 155, 160, 167 (PR+7lbs). Felt good today and last known PR was from a few years ago. Thought my known PR was 165 but was 160 🤷♂️
22
0
Anna Ebert
Finished just after cap d/t toddler drama
1/6th of my run done with 23# child and 1/2 GHD 1/2 abmat sit ups
Snatches 80-92#
19
0
Carrie Schatzman
11:13; biked instead of run; GHDs/AMSU w/14#wb/GHDs;
PS 85-110 (8#pr) :)
10
0
Cody Stelmach
8:19 rx (east-outside)
30 RMU: E2MOM: 5/5/4/6/5/5 (recovery bike remainder of time)
23
0
Danielle Stelmach
Up North Metcon 🌲🐟☀️ 35#
3 rounds: 10 single arm DB snatches & 10 burpees, 3 rounds: 10 DB snatches & 10 push-ups, 3 rounds: 20 goblet lunges & 10 single arm DB push press, 3 rounds: 20 DB DL & 10 single arm devil press.
20
0
Dusty Neubauer
8:50 RX run unbroken west side GHD close to the door, beautiful sunny day great coaching great friendship
15
0
Erika Donaldson
9:35
Snatches 75-95#
Banded DL accessory @105#
Bench same as snatch percentages 90-110#
23
0
Ian Wilson
Fun, Friends, & Fitness
Getting my body moving slowly after Sat. Up to 155# and slowly did the Metcon.
21
0
Jenny Wesolowski
11:34 (rd 1: ghds/ rd 2 and 3: 15 ghd, 15 med ball amsu)
Power snatches @ 80-90# stayed at 90 last two rds since they were preset at the lock out. This used to happen at 80 or for sure 85# but 85 was good today! Trending in the right direction
18
0
JORDAN MAGGLE
11:30ish
Scaled to 20 GHDs/round, was the right amount for me today.
EMOM: 135-175
16
0
Jordan Teague
11:05, adaptive
Seated row 400m, 16# WB sit ups
Seated Muscle Snatch to @57#
Thank you for your help setting up Sylvia!!
20
1
Glad you’re here!!! 💪🏽
Justin Peterson
10:27. As soon as I started running my legs said “wtf! This again!?”
23
1
Should’ve done the entire thing with a medball!
Megan Johnson
10:57, half GHD/half abmat SU at the #WestSideBestSide
80-92# power snatches.
11
0
Nathan Henrigillis
11:13 - medball su #25
95# snatch
20
2
Pamela Gehl
15 minutes??? RX
Not sure-clock stopped at 12, roughly around 5 min/round
Snatches 55-65lbs. deadlift accessory 105 lbs. BPress same as power snatch rounds today 75lbs-90lbs
24
0
Theresa Rosenquist
11:44**
**Scl’d. AF!! 250 SU (v. Run, ~2’) & =GHSU= 5 KBSn/5 KBS: #30/35/40/45/45. Super mobility sesh.
17
0