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Wednesday, October 5, 2022

SSR

Skill/Strength:
Every 2 min for 4 Rounds
Hang Power Snatch 1×2 at 70% 1RM
Hang Power Snatch 1×2 at 75% 1RM
Hang Power Snatch 1×2 at 75% 1RM
Hang Power Snatch 1×2 at 78% 1RM
-Can be done as singles

Metcon:
7 rounds
50 Double Unders
2 Legless Rope Climbs
4 Thrusters 205/145lbs
21 min cap

Accessory Work:
2 rounds for quality
Double Kettlebell Front Rack Carry, pick load, 50 ft
15 Dumbbell Hammer Curls, pick load
Double Kettlebell Front Rack Carry, pick load, 50 ft
15 Ring Dips
Double Kettlebell Front Rack Carry, pick load, 50 ft
15 Banded Tricep Push Downs

Mobility:
2 min calf/achilles smash, per side
3 min lacrosse ball shoulder smash, per side

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Alex Ebert
Capped scaled to 10DU and 115. Did legless climbs.
125 snatch
8
0
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Barb :)
Mobility work
2
0
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Bruce Hoffort
12:24
Can’t disclose how bad the scaling was 😂 Snatches up to 125#
6
0
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Cassie Christianson
Straight shit show
Tried 145#, could only do two so went to 125#. Did some regular rope climbs and grip was ☠️ so gave up lol
7
3
Mike Taylor
Justin Peterson
Cassie Christianson
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Cody Stelmach
16:58 (155) FUCK YEAH!
145# hang power snatch
13
1
FUCK YEAH!
Grace Adler
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Danielle Sherman
Garage day
Bench, mobility, accessory stuff
6
0
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run wod
with JT. Sprint-ish 300m while partner does abmat sit ups. accumulated 250 weighted 25/16# abmat sit ups in 13 min
9
0
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Eric Hansen
2 rope climbs short of finishing
started w/ thrusters, 115#, legs on rope climb...115-135# hps
14
0
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Grace Adler
17:29
Worked on legless RC, 95# thruster. PS 70/75/75/80#.
10
0
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Jenna Decker
17:15; #65-80 power snatch
First time touching a rope in CrossFit 😅 2 rope lay downs, #100 lb thruster and dubs
7
0
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Jessica Ploof
12:26
70# thrusters, v sit rope pulls, SU, 50-65# power snatch
11
0
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Jim Koehler
15ish. 155# thr, rope pulls, single unders
115/125/130/135# HPS
11
0
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Jordan Teague
Partner WOD w/ gym Tim
300 m sprints, accumulate 250 weighed AMSUs. 13:00. HPS 35#- 50#
10
1
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Justin Peterson
16:45 unbroken thrusters
Hang Power Snatches up to 165lbs
14
0
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Krystal Lowney
17:12
85# thrusters, Justin’s rope/penguins, rope climbs/L-sit pulls. Forgot a sock and my rope🙈
14
0
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Liz LeCaptain
22:05 - 85 & 95# thursters, regular rope climbs
worked up to 100# PS
14
0
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Maria Onaindia
20:30
Used legs for rope climb, 85# thruster PS up to 85#
12
0
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Mel Sanders
16:20 scaled
Thruster85 #, penguins, rope pulls (last rd short ropes were full - attempt reg rope and got up to rig ht) | HPS #70/75/80
14
0
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Mike Taylor
5 + 3 thrusters doubles for a minute
Snatch to ??
9
0
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Molly Leiterman
14:23 scaled
Very humbling workout when you’re in between on a everything. 😊 #80 thruster, DU practice/attempts, 2 rope lay downs 75# Hang Power Snatch
12
0
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Nate Ziolkowski
5 + 98 SU scaled
100su, 115# thrusters, legs on rope as high as I could go, 115# ps.
12
0
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Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 345# & 380#, then 5X5 @ 350# every 5 minutes
5x12 Ab Roll-outs wearing a 47.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x11 Calf Raises with a 155# barbell.
1
0
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Sam Carter
5+1 legless #105
12
0
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Sean Manion
3+50du 155
7
0
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Theresa Rosenquist
16:50**
**Sub’d: 75 DR-SU (100=☠️!), 2 Rope pulls📏+ L-Sit hold(nano sec.), Dbl KB Thr @#35s😵‍💫 PSn @#45/50….(shldr 🤬)
0
0
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Tom Fameree
6 + 31 dubs; 155#, legless
115-135# hps
14
0
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Tricia Spencer
16:24 scaled
SUs, rope pulls, 65# thruster, 50#snatch
8
0
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