Skill/Strength:
Every 2 min for 5 Rounds
1 Power Snatch+1 Hang Power Snatch+1 High Hang Power Snatch
-Start at 55% 1RM Power Snatch and add load each round
-Focus on doing each rep from a set static position, no rocking or pre-dipping
Metcon:
AMRAP 12
10 Deadlifts 225/155lbs
20 GHD Situps
50ft Handstand Walk OR 5 Wall Walks (both are Rx and you can switch each round if desired)
Mandatory Mobility:
3 min hamstring smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
Every 3 min for 10 Rounds
18/14 Row Calories
8 Shuttle Runs
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Cass Baier
4+3GHD rx (WW & HS walking -not all 50’)
Snatch complex to 75# - I’m dizzy and my back 👵🏻
16
0
David Rueckl
3+ 2 WW GHD// 185#DL
Snatch to 105#
Showed up to the noon class today.
It would’ve been easy to just say skip the whole day, but I chose to show up and move forward 30’
13
0
Jenny Renon
5 rds—shoulder taps/115# deadlifts
Snatches to 62# but failed x2 from high hang
9
0
Joe Nygren
3+20 ghd. 20’ hsw
75-115 snatch. Nickels and dimes for 5 min (5 strict pull-ups and 10 pushups)
15
0
JORDAN MAGGLE
ATTEMPTED 3+1 WW
225# DL, some GHDs and something that resembled wall walks
8
0
Kelly Glanding-Woelfel
3.97 rounds (had one WW left)
Scaled to home gym equipment (71# kettlebell DL and ab mat situps).
4 mile run (in shorts!)
12
1
Shorts in February!!!🙌🏻☀️
Sylvia Christensen
4+7 DL, 85-110 snatches
15 T2B for GHDS, HSW name of this metcon should be Bck Brkn or Spn Snpr
15
0
Theresa Rosenquist
4R + 11 GHSU**
**Scl’d AF!! DL@#135, GHSU✅, T’s WW Combo. KBSn(v. PSn): 10 KBSn &10 KB-HP: #30/35/40, 5&5 @ #45}x2. 30 min(285 cal). BikeErg pre.
13
0