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Friday, December 5, 2025

Bluecap

Skill/Strength:
Every 2 min for 4 Rounds
2 Sets of 1 High Hang Power Snatch+1 Power Snatch, rest :10 between sets
-Start at 70% 1RM Power Snatch and add load each round
-Bring A Friend Athletes stay light and just do both Power Snatches from High Hang if needed

Metcon:
3 rounds
12 Front Squats 135/95lbs
13 Bar Facing Burpees
75 Double Unders
-Scale FS weight to something you can go unbroken and DU 2:1 SU
-BAF Athletes can do Goblet Squats with KB, Air Squats, or PVC/Trainer Bar FS
-12 min cap

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

Optional Additional/Alternative Work:
Every 1:15 for 37:30, alternating between
18/14 Row Calories
18/14 Ski Erg Calories
18/14 Bike Erg Calories
-Scale Cals to finish in under 1:00 consistently

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Alex Ebert
Capped at 13/13 Burpees.
DU were tough, but managed 57 unbroken. New PR Snatches 115-145
13
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Amelia Bloch
9:04 scaled
150 SU and 85# FS
10
0
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Ashley Brocker
6:53
1
0
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Autumn Jarvis
10:25 RX
Snatches up to 80#
13
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Bradley Boockmeier
8:57 scaled. Just barbell for squats.
So far from my former self. But one step at a time. 🥾
9
0
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Carrie Schatzman
2+123/150 SU’s; Air squats;
PS up to 105#
1
0
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Cass Baier
9:22 @75#/80 jumps per rd (half dubs)
Snatches to 75#
12
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Celia Osorno
9:30ish *
65#//sets of unbroken dubs 47/50/33
14
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Chelsea Sherman
10:43- 75#
Up to 85# snatch complex.
13
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Cody Stelmach
7:50 rx // snatches. 155
195 sq. Clean + 2 jerks // weighted pull-ups 4x3 up to 77# then 3x15 strict pull-ups
11
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Danielle Stelmach
Used the full 12:00 to fitness *95#, mix of DU/SU
Snatch complex: 75-90# | DU were not my friend today, just when you think they are going well, the rope humbles you 😆
9
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David Rueckl
Scaled to 25 DU first and second round last round 30 DU at the cap. 95 # bar.
Snatch to 105 # Every workout is super fun when we can do Burpee’s! Showed up and moved forward 30’
12
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Derek Zehms
9:54
Snatches 155-185 ✅
10
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Devon Deda
9:07 scaled FS to 95#
Snatches 95 - 125#
10
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Donny Covaciu
9:19 had to do SU
PS 125-140
10
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Erika Donaldson
11:04 85#
Snatches to 85#
14
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Jenny Wesolowski
10:43 or 53 (85# FS, 40 du with su in between every du)
Spine is hurting today so stayed with 85 on FS which was probably a good call anyway. Snatches very light because of pulling on spine 55# and 3 sets per rd
6
0
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JORDAN MAGGLE
WOD @ CrossFit Bearcat - 6:23
3 rounds - 7 DL @ 275, 14 HSPU off box, 21 hanging knee raises
13
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Justin Riege
9:11 rx
145-170 snatch
12
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Kevin Hansen
8:34
115-160
14
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Liz LeCaptain
10:36 Rx | Unbroken
75-100# Snatch complex
13
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Liz LeFevre
10:36 RX- classic crossfit workout… love it❤️👌
Snatch complex-#90
9
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Mel Sanders
Fri-yay Fitness
light complex up to 70# | fs 65#, high SU
10
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Nathan Henrigillis
Cap - 115 fs, su, mod burp
95/105 work
13
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Pamela Gehl
11:57 scaled
55lb barbell, 50 dubs/50 dubs/75 singles. Snatches 45lbs-60lbs
10
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Sylvia Christensen
11:41 85#
95-115 snatches. First time doing all these movements in a metcon in a while! 3 mile trot
9
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Theresa Rosenquist
10:03**
**Scl’d AF!! #26s KBSq, Step thru burpees, 5:1 SU:DU. Str&Skl: 5KBSn & 5KBS}x2: 35/35/40/45🫠-> DL: 177/188/201/215/225.
9
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Tom Fameree
11:06
110# snatches
8
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