Skill/Strength:
Every 1:45 for 8 Rounds
Snatch 4×2 at 75% 1RM
Snatch 2×1 at 80% 1RM
Snatch 2×1 at 85% 1RM
Metcon:
12 min AMRAP
9 Deadlift 115/75lbs
18 Bar Facing Burpees
9 Shoulder to Overhead 115/75lbs
Accessory Work:
Run 8x400m
-Log each 400m run time
Mobility:
2 min tricep smash, per side
2 min IT band smash, per side
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Cody Stelmach
"Let's just call ourselves the Febreeze Brothers because we're feeling so fresh right now.“
4 RFT:
4 ring muscle ups-
6 clean and jerks @135-
rest 1 min between sets
//
rest 6 min
//
3 RFT:
400m air runner-
21 db s20 @50-
12 db hang squat cleans @50-
rest 1 min between sets // hamstring curls, elevated split squats, iso hip flexor holds
16
0
Jenny Wesolowski
4 + 9 burpees rx
Need to work on hip drive. Had to break s2oh into 5 and 4 after first round. Snatch @ 55, 60, 65#
8
0
Justin Peterson
6+8 Burpees
Snatches at 185, 200, 215lbs
18
3
Liz LeFevre
Rest Day- Grandmas 94th birthday!
I can snatch any day- u can’t always go to a 94th birthday party every day😉
23
0
Molly Leiterman
4 + 29 RX - 7 away from finishing 5
#75 barbell
Snatch PR - 55-65-#70
Front squat work 3x5 up to current PR 135 x 3
20
0
Steven Leiterman
5+1 Shoulder to Overhead
Snatches@165 - worked on form (making contact with hip)
Accessory - Two 400 meter sprints
- 4th day of Christmas Coach Quotes - "You're like a girl you meet at the bar...at night your like "wow" but in the morning...You're like "yeah..no"" - Cody
21
3
Lol
Other essential Cody quote: “Remember you don’t have to work out, you get to work out.”
💯
Sylvia Christensen
4 + 10 burpee
105-125 snatches. 5 rounds 5 tempo BS (135-155) 10 back rack lunges (135)
12
0
Theresa Rosenquist
5!
I did some work…Sub’d KB DL @ #35s -> LA S2O @ #35 -> 36 DU (v. BFB re: Shldr) HR 164. Sweat angel mobility post (died & stayed on the floor -> stretched)
0
0