Skill/Strength:
20 min to Establish 1RM Deadlift
Metcon:
21-15-9
Deadlifts at 50% of today’s max
Strict Pullups
-8 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 15
1: 4 Power Snatch singles 65-70%
2: 3 Step In Box Jumps, pick height
3: 4 Skater Jumps
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Anna Ebert
7:32 green and red band PU* 115# DL
Had to switch to ring rows for half the repsish
230#DL A 13# PR!
19
2
Ashley Brocker
7/9 DL at cap (DL @ 160)
Finished after, 10 min cap would have been perfect. 317 DL (2# pr)
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Ashlyn Pribek
Capped at 1/9 SPU
Used 2 red bands and 155#DL.
New DL pr 280#
20
3
Carrie Schatzman
285#DL; felt good & stopped- then tweaked back emptying plates 🙄
7:34; Empty bar & 2green band PU’s; stretching/rolling/walking….
4
0
Cass Baier
7:59 115# double red banded SPU
DL 230# (10# PR)
19
3
Cody Stelmach
5:57 rx (185#) // 369# DL// PR’d my mile time!
Most I have deadlifted in 69 weeks! // Ran a mile for funzies later and set a PR: 5:28 (air runner) - #CrossFit
23
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Danielle Stelmach
Capped 12/15 PU Rx 175# DL
DL 355# 💪🏼 (30# PR! Woot!)
17
2
David Rueckl
425 DL 7.5# PR
215# Dl RR PU
Showed Up and moved forward 30’
My original post was deleted for some reason
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Derek Zehms
7:10 @185
Barely getting chin to or above bar but still good for me.
DL to 385
15
0
Erika Donaldson
9/ 9 DL. Finished the wod after the cap 105#
DL to 205#. No attempt at a PR. Back hurting.
Accessory with Pam
18
0
Jessica Ploof
9/9 DL
105# DL, green banded PU for 21s then blue and green band, DL to 205#
11
0
JORDAN MAGGLE
6:57 - 525# DL (15# PR)
Jumping Pull-ups, Metcon DL 255. Shout out to Justin R. For challenging me to hit 525 in the locker room. Felt strong today
17
4
Jordan Teague
Finished after cap. 105#, all the bands
225# DL most I've done since injury!!!
13
0
Justin Riege
1/9 PU @ 257
515# DL - 5# PR Lets gooooooo!!!!
16
3
Megan Johnson
1/9 PU, finished after cap. 130# DL, green + blue band PU.
DL up to 262#, 7# PR! 🥳 Attempted 267# and it did not move at all lol
17
2
Nichole Baumgartner
5:28 125#, rr
245# deadlift (10lb PR!)
15
2
Pamela Gehl
7out of 15 strict pullups/115# DL
DL to 235# (10#PR)
Accessory with E.
Good to be back!
20
3
Samarth Mistry
14/15 PU RX 160#, bunch of no reps
DL 320# (+20 PR) 🎉
14
2
Travis Bittermann
7 something
Pull ups were crazy hard after those deadlifts. Up to 515 deadlift tho p nice
18
0